For this test:
- Is it ok to run a 1.5 warmup (probably at a HR lower than the 140 for the first 2400)?
- Do you take the average pace for the entire 2400 (6:00 for a 9:00 2400) or just the time it takes to cover the last mile?
- Is the 90 second interval between 2400s a standing rest?
Shoes wrote:
For this test:
- Is it ok to run a 1.5 warmup (probably at a HR lower than the 140 for the first 2400)?
I did. Can't see where it would affect the results much.
- Do you take the average pace for the entire 2400 (6:00 for a 9:00 2400) or just the time it takes to cover the last mile?
I did it for the entire 2400, keeping in mind that the pace I could do at that HR would be a couple seconds per mile faster over a longer distance...consider it a bonus on race day.
- Is the 90 second interval between 2400s a standing rest?
Yes.
Actually, I just looked up that I did one in July 2004 with a 2-mile warmup. I can't imagine that 1.5 vs. 2 would make a difference. I've been doing very un-Hadd like training since then, so the results will be interesting. I'm sure that this month of anaerobic work, tapering and racing will have eroded my aerobic base.