190m@30s + 10 sec rest (10m)=40s/200m or 5:20/1600=16:40/5k and 48:00/9M or 42:40/8M. That would be cruising for a guy who has never broken 16 minutes for 5k.
190m@30s + 10 sec rest (10m)=40s/200m or 5:20/1600=16:40/5k and 48:00/9M or 42:40/8M. That would be cruising for a guy who has never broken 16 minutes for 5k.
U.N.O. wrote:
anti moran wrote:By stride, I mean 5 to 10 meters jogging, 20 to 30 seconds at 800 race pace but with a quicker, lighter leg cycle, then 10 to 20 meters jogging for recovery. Repeat for 9 miles total. That's my workouts this week, Monday through Thursday.
I'm really thinking 5K PR on Saturday! Feeling great!
In other words:
9 miles nonstop:
1) 20-30seconds @ 800meters race pace / 5-10 meters jog
2) 20-30seconds @ 800meters race pace / 10-20 meters jog
Repeat
You´re in shape.
There's no way he does this. This is not possible.
If we make this as plausible as possible, we could say you stride for 20 sec at 800 pace, and have 30m of jogging for each "stride".
What is your 800 pace?
16:15 5k is equivalent of 4:43 mile, which is worth about a 2:08 800.
In a 20 sec stride at 2:08 pace, you would run 125m.
What would jogging pace be for the 30m? Let's use 11:00/mi pace, and call that 2.4 mps. That would take 30/2.4 sec, or 12.5 sec.
In total, that is 32.5 sec and 155m, repeated for the entire workout, which is 5:37/mi pace.
You say you ran 9 miles? Let's call it 15k in 52:21, which is equivalent to a 5k of 16:25.
So, could a 16:15 5k guy run a 15k in 52:21? Sure. But to do it with 96 strides at 4:16/mi pace? No. And to do all your training for the week at 15k race pace? No.
Some parts of your story cannot be correct. But I had fun analyzing it, so thanks.
Striding very good for working on start fast.... but MIGHTY BENCH PRESS only ticket to 4K stardom
How was your race? lmao
PR! 15:52! So stoked!
I ran my strides on time (20 to 30 seconds), not distance, on grass at a park. They got slower as I got into the workout and the recoveries got longer, up to 1 minute max.
Most of them were actually more like 5K pace. The first few were closer to 800 pace.
Monday through Thursday was 9 miles total on a roughly measured grass trail. Friday was 4 miles total. Starting Wednesday, 5 to 6 minute warmup/cooldown, each.
Not really sure what to think about this experiment.
anti moran wrote:
PR! 15:52! So stoked!
I ran my strides on time (20 to 30 seconds), not distance, on grass at a park. They got slower as I got into the workout and the recoveries got longer, up to 1 minute max.
Most of them were actually more like 5K pace. The first few were closer to 800 pace.
Monday through Thursday was 9 miles total on a roughly measured grass trail. Friday was 4 miles total. Starting Wednesday, 5 to 6 minute warmup/cooldown, each.
Not really sure what to think about this experiment.
Well, you did ~40 miles at 5K pace over 5 days. That'll either cause something to break, or you'll get very efficient at 5K pace very quickly.
You could make a variation on this training plan by introducing 1 minute "strides" with longer recoveries and/or slightly slower pace. Then 2-4 minute "strides" accordingly. And 5-10 second fast "strides". Could change day by day.
You could also add a steady double run in the mornings which will probably feel especially relaxed as compared to normal. And a steady long run on the weekend.
I imagine the biggest problem with this training is lower leg injury, but I'm sure one can adapt to it.
My advice: Accelerating from near-still to 3K pace 100 times over the course of a single workout has got to be annoying, as well as potentially the greatest source of stress from this workout. It's not really specific to steady running/racing either, different mechanics. It might help if you can find a stretch of trail with hills on both sides, so that you can use gravity to accelerate you to pace for the first 3-5 steps of each stride. Even just starting at the bottom of a hill on the way out would cut out half of your accelerations.