Slide Sessions???

most people would say it is too much, but that marathoners one seems pretty good, what do you do for rest between intervals on that one?

I'd use 5min jogs inbetween 10k-8k-6k-4k-2k. I know a 2:18 guy who did 5ml-4ml-3ml-2ml-1ml with 5min-4min-3min-2min recovery.

For the marathon session, what pace? MP? Tempo?

That session of 10-8-6-4-2 = 30km of running, maybe 35km with warmup / cooldown / inbetween jogging?

I might use the 10k simply as the warmup / aerobic conditioner / build to tempo pace run. After a break, the 8k can then be Marathon race pace. 6k, 4k, 2k can be faster and faster.

The 2:18 guy did 5-4-3-2-1 mile session at about 24:50, 1945, 14:45, 9:40, 4:45. A HUGE session!

Today I've decided to do warmup + 8km + cooldown. The 8km will begin at 4:00 per km, gradually building to 3:30 per km. (My goal is sub 35min 10k in 2 weeks.) This is perhaps another example of a "slide" session? Or an 8km acceleration? :)

These are normally called breakdowns. The main idea is to practice running fast(er) when you're tired. So you normally run faster (and with less rest) as the running bout gets shorter.

One that I use for high school runners (actually comes from Bob Kennedy, and Krumm does the same workout) during the transition phase between cross country and track is:

1600-1200-800-400

I also sometimes use this with 400 runners:

600-400-200-100

Those ones are like Bill Dellinger's cutdowns after a hard interval session.

Good post Skuj.

Skuj!! how'd your session go? I know you're aiming for that 10k in a couple of weeks. If you don't want to be naked in front of the discriminating eyes of message boarders, just shoot me an e-mail.

mike

What is the recovery on the 600-400-200-100 session? (I mean in terms of time and also whether it's still or walking.) Do you do anything else at the end (like strides) or just the four reps? Thanks.

Hey Wizz and mikeinboston!!!

I decided to do 2x4k tempo with 5min in between today. I know I know....all kinds of different ideas previously, but running is rather like chess: In every situation, there is one best move. Once I got warmed up, 2x4k made perfect sense. I ran 14:48 and 14:14, feeling good, certainly not 10k race pace, a bit heavy legged from recent 77min run. My dream of sub 35min 10k is alive and vivid!!! :)

Hi,

Sorry to reply again but I like the idea of these and it's something I haven't done for a long time (apart from doing pyramids).

Skuj, you posted a session in the original message of 600-400-300-200-100 (which is similar to the one Speed Kills mentions).

I am guessing this session is good for 800 and 400 runners?

Would you be able to tell me the recovery on this?

Thanks! Good luck for your 10K.

I believe 64321 is good for 8/15 runners as a session with short recovery early in the season, or long recovery later in the season. Even 2x(64321) is a good session. 600 at 800 to 1500 pace, depending upon time of year and recovery. 600 at 800 pace is INTENSE.

Typically, I'd take 3min-2min-1:30-1min recovery.

Thanks for the 10k encouragement. My greatest wish as a letsrun chatter is to become a poster boy for older runners, who used to run much faster, but are now chasing "new" goals very happily! :)

>>>My dream of sub 35min 10k is alive and vivid!!! :)

<<

So is mine for an eventual return to running, per se.

Decided once again an attempt weeks ago was too much too soon again...will try this 5 min. walk, 1 min. run (an interval type process) which in 5 weeks leads to a 1 min. walk with the other 5 minutes running. The 6th. week should be a 20 min. - 30 min. steady run.

Actually went through this procedure before in yr. 2000 under an online coach's guidance but am probably own own worst enemy with my impatience.

Butthey in the neighbourhood of 10 weeks of no running kinda takes its toll on probably the patience of a saint. :)

The price of a chronic problem not that serious in nature but a tenacious one over 11 years old too.

Goldarn stinky weather now here on the West Coast doesn't help with one's recovery to running unless one goes to a treadmill. Fall's a bit early in my opinion. Tell that to those who ran the World 1/2 Marathon.