jamin wrote:
In the below video he says maybe for a workout like 8 x 800m all the stimulus you need is accomplished by the 5th rep and the 6th-8th are don't add benefit.
I'm going to use this mindset next time I go to do a workout and intended on doing N reps and don't feel motivated enough to push through the last couple. "Diminishing returns. Time to call it a day." ?
It would be hard for me to criticize "Tinman philosophy" based on one pessimistic interpretation of one piece of advice in one workout that might apply to some athletes in a specific situation. To criticize a philosophy requires much more insight into the complete training philosophy.
In another post (15 years ago), he describes the value of bumping weekly mileage from 40 to 60-75 to 90 to 120, and increasing intensity -- which seems like the polar opposite of justifying laziness.
I see some people debating about what the "real" VO2max pace is, which seems to me to miss the point. VO2max is kind of an artificial construct in the first place. There is a difference, but the pace for 7 minutes all-out is not that much different than 11 minutes all-out To give a sense, here's what 800m reps look like for a 9:00 3K runner for the various estimates:
7:00 - 2:20.7
3K - 2:24
11:00 - 2:26.5
5K - 2:30
6400 - 2:32.6
Which one is "right" depends on your philosophy, and what the real goal of this session is. You might favor faster reps, but then the achievable volume should be less.
My conservative guideline, for an 8x800m rep is that even 5K pace would be too fast. Assuming I understood the goal of this workout, I would run them at 8x800=6400m race pace with full recovery. If athletes are feeling strong on that day, I would encourage running the last few faster, and if not, I would cut the session short. This might change with different plans based on different philosophies, and must also be adapted for the specific situation of the individual athlete. My thinking about intervals:
- For interval training, the length of the recovery is more important than the exact pace of the repetition
- The last repetition should be about as fast as the first few. If they start getting slower, and you cannot hit the target, something is wrong on that day, (or your target was too fast), and it's time to shut it down, run a couple K cool down, and get ready for tomorrow.