sprint boy wrote:
what is the 23:52.4 time
27:52.4
sprint boy wrote:
what is the 23:52.4 time
27:52.4
- typo - wrote:
sprint boy wrote:what is the 23:52.4 time
27:52.4
so??
"Mile pace, 800m pace" are probably not bad estimates. I think the "sprints" in "windsprints" are more figurative, than literal -- after all we are talking about a workout for distance runners -- a workout designed to maintain sharpness, while not pulling down fitness.The Lydiard Foundation describes the "sprints" as "almost flat-out". You probably won't find any specific pace recommendation better than that, because Lydiard described his workouts in terms of feelings and efforts, to help give the runner a better sense when he's doing it right, or wrong, based on how it feels versus how it should feel. It's more Zen than mathematics.From http://www.lydiardfoundation.org/training/lydiard-explaining-5050/ :
This workout is sometimes called “Windsprints” (not to get mixed up with “Strides”) or “Shaprener”(sic); or 100/100 or 50/50. The idea is to sprint almost flat-out a set distance, either 100m or 50m, and “FLOAT” the same distance (100m or 50m) — not “stop and jog”– and go straight back into the next sprint. Basically, you run the set distance very fast and you don’t give yourself much breather — you just simply “stop sprinting” and let the momentum carry you through. Given the short distance, you won’t get much recovery before you set out to sprint.
If done correctly, most of “regular” people can only handle 4 or 5 laps around the track.
If you insist on a mathematical exercise to get reasonable pace estimates, you could consider that a 5 lap workout is 2000m, the "sprints" must be faster than 2K pace. Actually, it's only 2.5 laps of "sprinting", so 1K pace is the right ballpark. Meanwhile the "floats" should be something more "aerobic" than "anaerobic", but still must be faster than jogging. Taking the example of 7s "sprints", I think 14s "jogging" would be WAY too slow. I guessed 11s is a good target for the "float". But let's say I'm wrong, and it's somewhere in the 9-12s range (also assuming this is a 30:00 10K runner). Then the corresponding pace range is 10K pace to 200K pace. Something just slower than marathon (e.g. 50-100K) pace seems reasonable to me.
But this is all mathematical theory -- practically, if you cannot last 4-5 laps, you need to tune your effort, either slowing down the "sprints", or the "floats", or both. Likewise, if you are not "sucking air like crazy!" at the end, you must tune your effort, speeding up the "sprints", or the "floats", or both, or alternatively, you could add laps.
True dat wrote:
rupp-certified saladbar wrote:Stupid question with a stupid answer here.
If you have to ask "at what pace were the sprints?" then IT ISN'T SPRINTING.
If you can do 5 miles of 50 "sprint" / 50 float, IT ISN'T SPRINTING.
No, you do not "sprint" 80x50 with 15 seconds float rest. If you actually hand-timed these faster/slower JOGS you would find them doing mile pace at best, not sprinting. Even Lydiard himself says 7s/50m is normal for this FOR ELITES. That is 14s per 100 or 56 per 400 for ELITES. THAT IS NOT SPRINTING.
Most distance runners, other than the modern greats like Mo Farah and Galen Rupp, don't know what SPRINTING.
Yes, came here to say this. So, did we ever get an answer on the speed of these?
Mile pace, 800 pace? It's clearly not a sprint if it's going for more than 1 lap.
This interval training came from Gershler and other Germans in the 1930's, who did all kinds of tests with it, and with continuous running training. There is quite a bit about this in Wilt's 1964 Run Run Run book, originally in the German track magazine Die Lehre der Leichtathletic, published in Berlin by Toni Nett.
J.R. wrote:
This interval training came from Gershler and other Germans in the 1930's, who did all kinds of tests with it, and with continuous running training. There is quite a bit about this in Wilt's 1964 Run Run Run book, originally in the German track magazine Die Lehre der Leichtathletic, published in Berlin by Toni Nett.
Thank you