J.S wrote:
If you follow that basic I guarantee sub 9 min with your good talent! :)
The one and only J.S
Amazing! Thank you so much! I will consult it with coach and rebuild my plan.
J.S wrote:
If you follow that basic I guarantee sub 9 min with your good talent! :)
The one and only J.S
Amazing! Thank you so much! I will consult it with coach and rebuild my plan.
I can run intervals 5*400 around 1:00-1:03, 5m rest between each (99% hard for me)
or 3*1k around 3:07-3:03, 7m rest, this was actually pretty easy for me it felt like 88%)
Read more:
http://www.letsrun.com/forum/flat_read.php?thread=8257401#ixzz4k3vD19Fq
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You don't get 5 min rest every lap in a race that's why!
Cut down your recoveries 60 secs for 400m reps unless doing as out an out speedwork. If it for speed that's not what you need anyway right now
1km reps 2 mins recoveries
You don't get 5 min rest every lap in a race that's why!
Cut down your recoveries 60 secs for 400m reps unless doing as out an out speedwork. If it for speed that's not what you need anyway right now
1km reps 2 mins recoveries[/quote]
It`s important to tell that 5 min can be the right recovery time for 400s if the runner use them for racepace 800-1500m . When doing racepace repetitions the recovery time is of secondary importence and can be long up to what the individual runner needs to recover....When doing intervals its correct as you say with shorter recovery around 1 min as you say. Of course I prefer the runner follows the heart! :)
J.S wrote:
You don't get 5 min rest every lap in a race that's why!
Cut down your recoveries 60 secs for 400m reps unless doing as out an out speedwork. If it for speed that's not what you need anyway right now
1km reps 2 mins recoveries
It`s important to tell that 5 min can be the right recovery time for 400s if the runner use them for racepace 800-1500m . When doing racepace repetitions the recovery time is of secondary importence and can be long up to what the individual runner needs to recover....When doing intervals its correct as you say with shorter recovery around 1 min as you say. Of course I prefer the runner follows the heart! :)[/quote]
It's truth, a bit slower but much more of them with less recovery... I am sure i'll improve more, by following that... We don't do more than 10 of them not even the 8:57guy (his 1k reps are 2:48,2:47,2:43, pretty neat), but on our summer 2 week camp in high attitude i'll be able to run freely all day :D So head Up