16x400 (68 sec average) w/ 30 seconds recovery. I am a 5k guy.
16x400 (68 sec average) w/ 30 seconds recovery. I am a 5k guy.
Predominantly aerobic session for a fairly quick 5k runner (low 14s maybe?), to build strength?
That's my guess.
Just below VO2max session. I would probably opt for 8-10 400s with 30s rest at a slightly faster pace, but I guess it would depend on how fast you are over 3km or 5km (ie. what is your vVO2max)
So why isn't this a lactate session? I still don't get these terms. I just did this workout and it sure felt like nothing but LACTIC ACID by the end.
I'm not a coach or an exercise physiologist (fletch is an ex phys) so I can't talk in the scientific jargon. But a session like that should, I think, work on aerobic fitness for a fairly fast runner, but would probably be a ball buster for a slower runner (15ish guy), I would think. Purpose of the session would depend on where you're at in your training and your current fitness. What's your 5k fitness?
14:1x but I might be a little off that right now. It has been a long month.
Then I think this might be your coach's sneaky way of getting you to build back up your aerobic base, and I think maybe you've got a good coach. Again, I'm just guessing. Can't you ask your coach?
I probably could. But it would have had to wait until tomorrow and I wanted instant gratification.
Did you by chance just peak for indoors and are looking to peak again for outdoors? This sort of session, that's a lot of work right at 5k pace with short rest, seems to me like the kind of session you might to to maintain/rebuild base from the hit it took in indoors, without necessarily going right back to pure base work like you could if you were skipping outdoors and training through for cross. If this is the plan, you probably won't do much work faster than 5k pace for the next while.
Still... I'm just guessing.
430fanboy wrote:
So why isn't this a lactate session? I still don't get these terms. I just did this workout and it sure felt like nothing but LACTIC ACID by the end.
It's 5km pace stuff, which is just a bit slower than VO2max pace. At the end of a VO2max test, your lactate might be in the 8-12mM range, so running just below that for 14-15 mins or so, I would expect the same sort of concentrations. Thus, you are right in that it felt like "lactic acid" (in quotations for a reason, but that's another thread) but wasn't a true TOLERANCE workout, in which the lactate is much higher.
If you're just coming off of indoor track without a real break, I would say it's probably a bit early for this type of session, but if you're in need of a fast time fairly soon, it's probably just right. Sounds like your coach knows what he's doing. But ask him the point of the workout anyways.
For an 800 guy:
500 (3m) 300 (10m) 500 (3m) 300
500 = 66-70 seconds
300 = 38-40 seconds
Assuming you're a 1:40s-high to 1:50s-low 800 runner, that's a good workout. It works on lactate tolerance (which is essential to 800 runners) and efficiency at race pace (which is essential to all runners).
68 pace would be about 97% of VO2max effort for a 14:15 5k runner, so you must assume the workout was designed to put you right up by VO2max for a fair amount of time with rlatively little recovery time. I doubt the goal was to work on threshold or speed, just arobic capacity
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