JS, You state recovery down to 120. Do you use this for all kinds of interval type workouts, or are there some workouts that need greater or less HR before starting the next interval/rep?
JS, You state recovery down to 120. Do you use this for all kinds of interval type workouts, or are there some workouts that need greater or less HR before starting the next interval/rep?
more please wrote:
JS, You state recovery down to 120. Do you use this for all kinds of interval type workouts, or are there some workouts that need greater or less HR before starting the next interval/rep?
I use it when it`s maxVO2 or LT intervals. When it comes to running repetitions at 800/1500 race pace to prepare for middle distance I use rest down to
data_b wrote:
SUPERIOR COACH JS wrote:
Maybe you have seen my frequent posts and comments about heartrate based interval training. The famous German coach Woldemar Gerschler(1930-1950, together with Ph Reindel) found out in scientific tests and in practice that to gain max effect out of the intervals the rest time had to be resting down back to 120 bpm . He had his runners to reach about 180 bpm at the reps and then recover back to 120 bpm . He and Reindel found out this way the heart grow strongest and strokevolume became "maxed". Try to test out running 12-20 x 400m at 5 k race pace with rest easy walking until heartrate is back to 120 bpm ( or 60% of MHR) . All runners I have coached just tells it`s just perfect and gives the individual rest needed after every rep. By the way you are running wrong pace at 1 k reps if your heartrate drops to 90 bpm in 2 min . You need to run faster. Good luck! ))
- COACH J.S -
+ 1
Nice that you respond to your own posts, JS.
Thank you for sharing this great excitement
. Great advice, I'll try it too. I think it will be great!
SUPERIOR COACH JS wrote:
more please wrote:
JS, You state recovery down to 120. Do you use this for all kinds of interval type workouts, or are there some workouts that need greater or less HR before starting the next interval/rep?
I use it when it`s maxVO2 or LT intervals. When it comes to running repetitions at 800/1500 race pace to prepare for middle distance I use rest down to
.......rest down to
Rereply wrote:
Thanks that's what I found in my research as well. I am actually not running the wrong pace in my 1Ks I just have a freakishly fast recovery rate. I would be running them in 2:57 and my 5K PR is only 14:54...
My heart rate goes back down to 90 after two minutes while doing 400's in 67 as well.
Excited to make the adjustment and do HR based recovery in the future.
If you bdo as I say and run your 1 k reps faster and wait easy walking until back to 120 bpm you will soon see that you run 5 k faster than ever .......
well,, wrote:
data_b wrote:
+ 1
Actually I don`t respond to my own posts.....more an more runners understand that my coaching is just that.....Superior! :)
Nice that you respond to your own posts, JS.
Ashma wrote:
Thank you for sharing this great excitement
. Great advice, I'll try it too. I think it will be great!
I'll try it too.
I assure you it is authentic, I wouldn’t start this thred for no reason, I’m talking to a couple professional coaches about the subject as well, wanted all the feedback I can get.
Lol he’s not. I just didn’t want to log into my account for this one. Too many judgy people out there.
I don’t know if I agree with easy walking, there is significant research and results with myself and my own athletes that active rest is better. But yes I’ll be incorporating HR now, specifically for myself because I know my recovery rate is very fast.
JS..... How do you determine max HR.. seems like old 220-age is WAY to simplified. I remember years ago doing a workout that had us running hard 800's all out.. literally finishing falling down to determine our actual max hr.. I guess you could also wear a hr monitor during a race and see highest it goes??
TJH wrote:
JS..... How do you determine max HR.. seems like old 220-age is WAY to simplified. I remember years ago doing a workout that had us running hard 800's all out.. literally finishing falling down to determine our actual max hr.. I guess you could also wear a hr monitor during a race and see highest it goes??
The most common way is to do like you told, to run fast reps until exhaustion. But I prefer running hill reps until exhaustion because then you get the extra resistance from the hill and will reach MHR faster than when doing track reps. A race is not a good measure method because you seldom go all out to exhaustion.
- Magic summer- by COACH J.S
SUPERIOR COACH JS wrote:
more please wrote:
JS, You state recovery down to 120. Do you use this for all kinds of interval type workouts, or are there some workouts that need greater or less HR before starting the next interval/rep?
I use it when it`s maxVO2 or LT intervals. When it comes to running repetitions at 800/1500 race pace to prepare for middle distance I use rest down to
........
Rereply wrote:
I don’t know if I agree with easy walking, there is significant research and results with myself and my own athletes that active rest is better. But yes I’ll be incorporating HR now, specifically for myself because I know my recovery rate is very fast.
When running repetitions at 800/1500 race pace I use rest down back to
.....less or equal to 100bpm
SUPERIOR COACH JS wrote:
I prefer running hill reps until exhaustion because then you get the extra resistance from the hill and will reach MHR faster than when doing track reps. A race is not a good measure method because you seldom go all out to exhaustion.
Races should be the hardest running of all, most definitely reaching maximum heart rates.
That's what happens with me, and I've been running and racing my whole life.
Good grief ~ wrote:
SUPERIOR COACH JS wrote:
I prefer running hill reps until exhaustion because then you get the extra resistance from the hill and will reach MHR faster than when doing track reps. A race is not a good measure method because you seldom go all out to exhaustion.
Races should be the hardest running of all, most definitely reaching maximum heart rates.
That's what happens with me, and I've been running and racing my whole life.
I am right there with ya. I am not building up to an OTQ, or a top 20 @ Boston, I refuse to pound my body into the ground with lung busting intervals. I like employing fartleks, strides, getting hills and strength work in regularly, but I refuse to tax myself with over complicated intervals, I enjoy running too much.
Race effort is simply that, and only that.
Good grief ~ wrote:
Races should be the hardest running of all, most definitely reaching maximum heart rates.
That's what happens with me, and I've been running and racing my whole life.
cosign wrote:
I am right there with ya. I am not building up to an OTQ, or a top 20 @ Boston, I refuse to pound my body into the ground with lung busting intervals. I like employing fartleks, strides, getting hills and strength work in regularly, but I refuse to tax myself with over complicated intervals, I enjoy running too much.
I think you're missing the point, which is that races can and should be run at maximum heart rates.
No matter how hard you work out, you're not going to EXCEED your maximum heart rates, because maximum is maximum. Going to 100 percent would be too hard to work out anyway. Usually workouts go up to 85 or 90 percent at the highest.