uhhhhhhhhhhh wrote:
kmaclam wrote:
Op is in base phase. Not looking for any kind of 'real' workout yet.
Point being, even if you're in base phase, you can just run some M-pace mixed into your easy run. There is no point in running slightly above easy pace and then stopping running to recover - the recovery is not necessary.
Unless that is what the progression is building towards:
If he wants to eventually be able to run 10-12k continuous at a given marathon pace (let’s say 3:45/km pace, so up to 45 minutes of running at that pace), then a progression to that end might be:
47.5 minutes of 6 x 1k at 3:45/km with 5:00 rest
48 minutes of 6 x 1.5k at 3:45/km with 3:00 rest
45 minutes of 5 x 2k at 3:45/km with 2:00 rest
Etc..
Extend the repetition length, shorten the recovery, keep the time on feet the same.
That is Canova training. You’re just looking at one workout in a vacuum and not seeing that it is progressing to something later when the big meet comes around.
It’s also foolish to tell someone to do a leaking workout with 60s recovery intervals during base phase. How are they supposed to get better? Just run faster next time? That gets impossibly very quickly.