Question for JK: Tempo Runs As Percentage of Weekly Mileage

What I'd STRONGLY recommend if you're thinking of spending that percentage of your time at your threshold is 1.) start each run at a RIDICULOUSLY slow pace, 2.) STAY at that pace LONGER than you think you need to, 3.) gradually find your threshold by FEEL (of course, you have to know what it's SUPPOSED to feel like) and not by any predetermined pace, 4.) finish the run feeling challenged aerobically but while you still feel GOOD (not struggling), and 5.) take a super-easy day if you need one; that is, keep the pace SLOW THROUGHOUT if you just don't feel like you can pick it up without forcing it.

It is possible to spend a pretty decent amount of time at your threshold (several days per week) if you don't try to hit a certain pace at all costs. You must relax and find that magical groove that gives you a fast, floating feeling and leaves you feeling trained but not strained. You also need easy days here and there and for BEST results, you need to do something about your mechanical efficiency at faster speeds (this comes through running some relaxed stuff at faster than your regular threshold pace). Of course, you SHOULDN'T be running EXTREMELY hard interval sessions (or near-race tempo efforts) AND run at your threshold pace on most of your "easy" days. So several-days-per-week threshold running should probably be done during a base training stage if you're considering this type of training.

The runners who seem to be able to hit a fast pace almost every day are generally those whose threshold occurs very close to their VO2max. In simple terms, these are naturally talented (usually very lean) distance runners. If you're the kind of runner who can do a HARD tempo run every other day and seem to recover just fine, you can probably also adjust easily to running slightly slower (right at your threshold) 4-5 days per week. Some runners may NOT be able to adjust to near-daily threshold running, so make sure you're getting recovered enough between threshold efforts and don't FORCE yourself to run fast 4 or more days per week if it's just not there for you. Don't spend too much time at the threshold in each run at first. Allow yourself to become more and more efficient at that pace before running 25% or more of your weekly mileage that fast. Progression runs (as I outlined above) are the best and safest way to find your threshold, but as you get more capable of running efficiently at this effort level, you'll probably find that you need less warmup time at the really slow speeds and you can spend more time at your threshold without jeopardizing recovery. You can then include some "high density" interval workouts at threshold effort (such as 3 min. on, 30-60 secs. off).

Remember, run EASY the whole way if you can't comfortably find the groove. And don't skimp on overall mileage. Even LSD has its benefits, too.

The key to running a large percentage of your training around the AT is RELAXATION, RELAXATION, RELAXATION!

I now run a large percentage of my weekly volume around AT or faster. At the moment my threshold is nowhere near my VO2max and as an 800m runner trying to move up am a little heavier than the average distance runner who is my height.

However, I believe I am able to do it because I run most of my AT sessions in interval form. Running mechanics deteriorate because of reasons other than metabolite accumulation--subconscious boredom being one of them. By running my AT sessions in interval form I maintain fluid mechanics throughout the session and avoid going to sleep. I use interval durations from 3 to 10 minutes with an occasional 20 to 25 minute continous AT run.

I also have been doing true plyometric sessions 3 x per week with 100+ jumps per session. I often do my plyos in between my AT intervals as they prime my nervous system for the next interval. I generally don't run more than 50 minutes of AT in a single session as cost seems to exceed benefit after 50 minutes at this point in my development.

I also run VO2max sessions in a non-traditional format. I run 200 meters at VO2max pace and then jog 100m at slightly faster than half of velocity at VO2max. My heart rate at the END of the recovery jog averages above 90% percent of maximum. Because of the curvilinear nature of lactate accumulation I am able to spend large amounts of continuous time between 90 to 100% of VO2max with little lactate accumulation. Ten minute sessions repeated 3-4 for times in a given workout work great. A 3-5 minute recovery with high impact but non-fatiguing plyos is my choice for between set activity. In this format one can spend 32 minutes + at or near VO2max in the same workout and feel great the next day. This is a major stimulus for left ventricular hypertrophy and thus stroke volume and cardiac output.

Note: These types of VO2max workouts will not put you into peak shape because they do not stress lactate clearance like the traditional ones do, but they will lay a foundation that you could never lay using the traditional format.

ET- what kind of plyos? I like that VO2max session- do you do that all through base phase? Thanks.

ET, thank you for your detailed post (and other ones that yu have posted). I learned something there. I am interested in what you say about your 'non traditional' VO2 max workouts. Is this the first time that you have tried this type of workout ?

The format seems very similar to that advocated by the French physiologist Veronique Billat based on her research.

What I find significant is that you mention that the shorter intervals actually give you more of a foundation compared to the longer interval format. I guess that the foundation you mean is the physiological changes associated with an improved VO2 max ?

Why would not the same sort of thing happen when using the longer interval format (effort of 3-4 mins) but taking longer recoveries (3-4 mins) between the long intervals so they would not be so 'lacatate clearing' ? Then as the competitive season approaches you could reduce the recoveries to help aquire some competitive shape.

I guess I am speaking as a distance runner on this one so I have been indoctrinated with the more traditional 'longer interval' format but as I said I do find what you say about these shorter intervals very interesting given that I have also heard them to be advocated by a well known physiologist.

Thanks again for your post and I would be grateful if you have time to reply to this one.

Burpees, broad jumps, triple broad jumps, one-legged burpees (tough!), bounding, hopping (technical term for one-legged bounding as in left-left-left etc.), and hurdle jumps.

I will add some depth jumps later on when training volume goes down. Plyos prevent heavy legs and speed recovery time because you float while running. There are limits though. Start with burpees for 3 weeks and then SLOWLY add other jumps. If your legs are extra heavy for some reason avoid very high impact jumps or you will injure yourself.

I have done my own research on intermittent exercise. However, this particular workout has its technical basis in the research of Billat. I have found that I recover a little quicker during the jog then her research would indicate. Runners more fit than me might notice this even more. Wear a heart rate monitor to check. (In my opinion HR monitors are of little except for VO2 max workouts.) For this reason I run slightly faster than half the velocity at VO2max.

It gives your a better foundation because you can spend more time at very high cardiac output. I can get 40 minutes of this stuff in twice a week--80 minutes per week--and not breakdown. Trying 80 minutes a week worth of "traditional" VO2max work would fry the legs of even the most conditioned runners(except maybe Zatopek).

VO2max climbs rapidly when someone just begins training but after 6-9 months it is difficult to push it up farther. After the intial gains in VO2max it is possible to raise it but you have to work at it. Spending 12-15 (the traditional recommendation) minutes a week isn't going to cut it.

I can do 40 minutes worth of this stuff and have 1/4 of the lactate acculumation I would have running 6 x 800 at VO2max.

Lactate production is curvilinear. In other words the rate of lactate production increases during a given interval--you start producing it faster and faster. By backing off after 200 meters you cut things off before lactate really starts rising but because the recovery jog is at a decent pace the heart doesn't get to rest much.

Again, optimizing metabolite clearance is essential for peak performance but this is a different set of adaptions that comes quickly and should be saved for later in the season.

The key with VO2max is to maximize the time spent at or near it. This format allows tremendously more time to be spent in this zone than the "traditional" method. Running 3 to 4 x mile and such should be saved until later.

Can you post a link to Veronique Billat's work? Does she have a website?

Very interesting post...does your pace average out to about threshold pace at the end?

Thanks for the detail. Could you refresh my memory on what a burpee is? I think we did them in Jr High P.E., but that was a LONG time ago.

Your VO2max regimen puts together a tricky part of the 800/1500 base training puzzle. It allows at least a maintenance level of VO2max work while still doing the miles and tempos needed to emphasize aerobic development. I'll definitely try it. An added plus is that XC or road races done this fall/winter should feel that much better with some of the faster pace work kept up.

Do you also do any basic (400) speed development in the form of strides/200's etc. during base training? And getting back to the original thread topiic, what is the volume of LT work that you sustain?

I should say that you are a major asset to this board, ET!

800 fun wrote:

Thanks for the detail. Could you refresh my memory on what a burpee is? I think we did them in Jr High P.E., but that was a LONG time ago.

In my HS days burpees were called squat thrusts.

my burpees were called dipthongs.

Some of veronique Billat's work has been discused on the Peak Performance Website:

http://www.pponline.co.uk/encyc/0350.htm

You can also do a search for 'Veronique Billat' on the PubMed website and get the references of several of her articles published in scientific journals.

Also just type her name into a general internet search engine and you will get some information about her work.

E.T. I am still interested by your VO2 max workouts. Do you feel that they would be just as appropriate for a distance runner to use ? - Perhaps 400 at VO2 max pace with 1 min rec instead as it may take longer for the system to get into that 'VO2 max' zone in longer distance types ?

What is interesting is that this type of workout is that it seems a lot less stressful than the longer interval type session and yet the research seems to suggest that long term this workout will give you more development !

It seems almost counter intuitive when you look at it at face value.

Do you know of any elite long distance runners who use this type of workout ?

Thanks ET again for contributing to another useful discussion !

John Treacy spoke of similar workouts when he was rebuilding after his poor years in the early 80's. His favourite workout year round for lifting VO2 max was "dipping" workouts. He would run 400's(often just on the road) at 10k pace and take short recoveries(sometimes as short as 50 metres). The rep was short enough and slow enough to not significantly produce lactate. Only a short recovery float was needed. You can do a lot of work in this pace zone. This gave him the most significant gains in VO2 max. It climbed to 85 after dropping lower in his burned out years.

Haile Gebresellasie said he does/used to do a session of 50 x 400 at 10k pace w/ a 100m jog between.

These ideas seem worth trying. Owen Anderson used to be more in the game; isn't he now posting the PPO UK site? He once had some useful research up about 40/20 repeats where you push (not all out of course) for the 40 seconds and float the 20. 15-16 minutes a set. I used to do two sets with a mile jog in between with good results. My hs kids LOVE the workout on the track to see how much ground they cover, almost like a controlled fartlek.

It averages out to just slightly than AT pace.

Here are abstracts from some Billat's work pertainent the discussion at hand. If you want more, go to pubmed and search under Billat:

1: Int J Sports Med 2002 Jul;23(5):336-41

Effect of training on the physiological factors of performance in elite marathon

runners (males and females).

Billat V, Demarle A, Paiva M, Koralsztein JP.

Faculty of Sport Science, University of Lille, France.

This study examined the effect of 8 weeks of specific marathon training before

the Olympic trials on the physiological factors of the marathon performance in

top-class marathon runners. Five males and four females, age 34 +/- 6 yr (+/-

SD) with a marathon performance time of 2 h 11 min 40 s +/- 2 min 27 s for males

and 2 h 35 min 34 s +/- 2 min 54 s for females, performed one test ten and two

weeks before the trials. Between this period they trained weekly 180 +/- 27 km

and 155 +/- 19 km with 11 +/- 7 and 7 +/- 0 % of this distance at velocity over

10000 m for males and females, respectively. The purpose of this test was to

determine in real conditions i. e. on level road: Vdot;O 2 peak, the energy cost

of running and the fractional utilisation of Vdot;O 2 peak at the marathon

velocity (vMarathon). They ran 10 km at the speed of their personal best

marathon performance on a level road and after a rest of 6 min they ran an

all-out 1000 m run. Vdot;O 2 peak increased after the 8 weeks of pre-competitive

training (66.3 +/- 9.2 vs 69.9 +/- 9.4 ml x min (-1) x kg (-1), p = 0.01).

Moreover, since the oxygen cost of running at vMarathon did not change after

this training, the fractional utilization (F) of Vdot;O 2 peak during the 10 km

run at vMarathon decreased significantly after training (94.6 +/- 6.2 % Vdot;O 2

peak vs 90.3 +/- 9.5 % Vdot;O 2 peak, p = 0.04). The high intensity of

pre-competitive training increased Vdot;O 2 peak and did not change the running

economy at vMarathon and decreased the fractional utilization of Vdot;O 2 peak

at vMarathon.

PMID: 12165884 [PubMed - in process]

2: Med Sci Sports Exerc 2001 Dec;33(12):2089-97

Physical and training characteristics of top-class marathon runners.

Billat VL, Demarle A, Slawinski J, Paiva M, Koralsztein JP.

Faculty of Sport Science, University of Lille 2, Lille, France.

veronique.billat@wanadoo.fr

PURPOSE: This study compares the physical and training characteristics of

top-class marathon runners (TC), i.e., runners having a personal best of less

than 2 h 11 min for males and 2 h 32 min for females, respectively, versus

high-level (HL) (< 2 h 16 min and < 2 h 38 min). METHODS: Twenty marathon

runners (five TC and HL in each gender) ran 10 km at their best marathon

performance velocity (vMarathon) on a level road. This velocity was the target

velocity for the Olympic trials they performed 8 wk later. After a rest of 6

min, they ran an all-out 1000-m run to determine the peak oxygen consumption on

flat road (.VO(2peak)). RESULTS: Marathon performance time (MPT) was inversely

correlated with .VO(2peak). (r = -0.73, P < 0.01) and predicted 59% of the

variance of MPT. Moreover, TC male marathon runners were less economical because

their energy cost of running (Cr) at marathon velocity was significantly higher

than that of their counterparts (212 +/- 17 vs 195 +/- 14 mL.km(-1).kg(-1), P =

0.03). For females, no difference was observed for the energetic characteristics

between TC and HL marathon runners. However, the velocity reached during the

1000-m run performed after the 10-km run at vMarathon was highly correlated with

MPT (r = -0.85, P < 0.001). Concerning training differences, independent of the

gender, TC marathon runners trained for more total kilometers per week and at a

higher velocity (velocity over 3000 m and 10,000 m). CONCLUSION: The high energy

output seems to be the discriminating factor for top-class male marathon runners

who trained at higher relative intensities.

PMID: 11740304 [PubMed - indexed for MEDLINE]

3: Med Sci Sports Exerc 2001 Dec;33(12):2082-8

Effect of free versus constant pace on performance and oxygen kinetics in

running.

Billat VL, Slawinski J, Danel M, Koralsztein JP.

Faculty of Sport Science, University of Lille 2, Lille, France.

veronique.billat@wanadoo.fr

PURPOSE: This study tested the hypothesis that free versus constant pace

enhanced the performance (i.e., distance run) in suprathreshold runs between 90

and 105% of the velocity associated with the maximal oxygen consumption

determined in an incremental test (v.VO(2max)). Moreover, we hypothesized that

variable pace could decrease the slow phase of oxygen kinetics by small

spontaneous recoveries during the same distance run at an average velocity.

METHOD: Eleven long-distance runners performed nine track runs performed until

exhaustion. Following an incremental test to determine v.VO(2max), the runners

performed, in a random order, four constant-velocity runs at 90, 95, 100, and

105% of v.VO(2max) to determine the time to exhaustion (tlim90, tlim95, tlim100,

and tlim105) and the distance limit at 90, 95, 100 and 105% of v.VO(2max)

(dlim90, dlim95, dlim100, and dlim105). Finally, they performed the distance

limit determined in the constant velocity runs but at variable velocity

according to their spontaneous choice. RESULTS: The coefficient of variation of

velocity (in percent of the average velocity) was small and not significantly

different between the four free pace dlim (4.2 +/- 1.3%, 4.8 +/- 2.4%, 3.6 +/-

1.1%, and 4.6 +/- 1.9% for dlim90, dlim95, dlim100, and dlim105, respectively; P

= 0.40). Performances were not improved by a variable pace excepted for the dlim

at 105% v.VO(2max) (4.96 +/- 0.6 m.s-1 vs 4.86 +/- 0.5 m.s-1, P = 0.04). Oxygen

kinetics and the volume of oxygen consumed were not modified by this (low)

variation in velocity. CONCLUSION: These results indicate that for long-distance

runners, variable pace modifies neither performance nor the oxygen kinetics in

all-out suprathreshold runs.

Publication Types:

Clinical Trial

PMID: 11740303 [PubMed - indexed for MEDLINE]

4: Int J Sports Med 2001 Apr;22(3):201-8

Very short (15s-15s) interval-training around the critical velocity allows

middle-aged runners to maintain VO2 max for 14 minutes.

Billat VL, Slawinksi J, Bocquet V, Chassaing P, Demarle A, Koralsztein JP.

Laboratoire d'etude de la motricite humaine, Universite de Lille II, Faculte des

Sciences du Sport, Ronchin, France.

veronique.billat@wanadoo.fr

The purpose of this study was to compare the effectiveness of three very short

interval training sessions (15-15 s of hard and easier runs) run at an average

velocity equal to the critical velocity to elicit VO2 max for more than 10

minutes. We hypothesized that the interval with the smallest amplitude (defined

as the ratio between the difference in velocity between the hard and the easy

run divided by the average velocity and multiplied by 100) would be the most

efficient to elicit VO2 max for the longer time. The subjects were middle-aged

runners (52 +/- 5 yr, VO2 max of 52.1 +/- 6 mL x min(-1) x kg(-1), vVO2 max of

15.9 +/- 1.8 km x h(-1), critical velocity of 85.6 +/- 1.2% vVO2 max) who were

used to long slow distance-training rather than interval training. They

performed three interval-training (IT) sessions on a synthetic track (400 m)

whilst breathing through the COSMED K4b2 portable metabolic analyser. These

three IT sessions were: A) 90-80% vVO2 max (for hard bouts and active recovery

periods, respectively), the amplitude= (90-80/85) 100=11%, B) 100-70% vVO2 max

amplitude=35%, and C) 60 x 110% vVO2 max amplitude = 59%. Interval training A

and B allowed the athlete to spend twice the time at VO2 max (14 min vs. 7 min)

compared to interval training C. Moreover, at the end of interval training A and

B the runners had a lower blood lactate than after the procedure C (9 vs. 11

mmol x l(-1)). In conclusion, short interval-training of 15s-15s at 90-80 and

100-70% of vVO2 max proved to be the most efficient in stimulating the oxygen

consumption to its highest level in healthy middle-aged long-distance runners

used to doing only long slow distance-training.

Publication Types:

Clinical Trial

PMID: 11354523 [PubMed - indexed for MEDLINE]

5: Sports Med 2001 Feb;31(2):75-90

Interval training for performance: a scientific and empirical practice. Special

recommendations for middle- and long-distance running. Part II: anaerobic

interval training.

Billat LV.

Faculty of Sport Science, University Lille 2, France.

Studies of anaerobic interval training can be divided into 2 categories. The

first category (the older studies) examined interval training at a fixed

work-rate. They measured the time limit or the number of repetitions the

individual was able to sustain for different pause durations. The intensities

used in these studies were not maximal but were at about 130 to 160% of maximal

oxygen uptake (VO2max). Moreover, they used work periods of 10 to 15 seconds

interrupted by short rest intervals (15 to 40 seconds). The second category (the

more recent studies) asked the participants to repeat maximal bouts with

different pause durations (30 seconds to 4 to 5 minutes). These studies examined

the changes in maximal dynamic power during successive exercise periods and

characterised the associated metabolic changes in muscle. Using short-interval

training, it seems to be very difficult to elicit exclusively anaerobic

metabolism. However, these studies have clearly demonstrated that the

contribution of glycogenolysis to the total energy demand was considerably less

than that if work of a similar intensity was performed continuously. However,

the latter studies used exercise intensities that cannot be described as

maximal. This is the main characteristic of the second category of interval

training performed above the minimal velocity associated with VO2max determined

in an incremental test (vVO2max). Many studies on the long term physiological

effect of supramaximal intermittent exercise have demonstrated an improvement in

VO2max or running economy.

Publication Types:

Review

Review, Tutorial

PMID: 11227980 [PubMed - indexed for MEDLINE]

6: Sports Med 2001;31(1):13-31

Interval training for performance: a scientific and empirical practice. Special

recommendations for middle- and long-distance running. Part I: aerobic interval

training.

Billat LV.

Faculty of Sport Science, University Lille, France.

veronique.billat@wanadoo.fr

This article traces the history of scientific and empirical interval training.

Scientific research has shed some light on the choice of intensity, work

duration and rest periods in so-called 'interval training'. Interval training

involves repeated short to long bouts of rather high intensity exercise (equal

or superior to maximal lactate steady-state velocity) interspersed with recovery

periods (light exercise or rest). Interval training was first described by

Reindell and Roskamm and was popularised in the 1950s by the Olympic champion,

Emil Zatopek. Since then middle- and long- distance runners have used this

technique to train at velocities close to their own specific competition

velocity. In fact, trainers have used specific velocities from 800 to 5000m to

calibrate interval training without taking into account physiological markers.

However, outside of the competition season it seems better to refer to the

velocities associated with particular physiological responses in the range from

maximal lactate steady state to the absolute maximal velocity. The range of

velocities used in a race must be taken into consideration, since even world

records are not run at a constant pace.

Publication Types:

Review

Review, Tutorial

PMID: 11219499 [PubMed - indexed for MEDLINE]

7: J Sports Med Phys Fitness 2000 Jun;40(2):96-102

Time limit and time at VO2max' during a continuous and an intermittent run.

Demarie S, Koralsztein JP, Billat V.

Laboratoire d'etude de la motricite humaine, Universite Lille 2.

demarie@mail.nexus.it

BACKGROUND: The purpose of this study was to verify, by track field tests,

whether sub-elite runners (n=15) could (i) reach their VO2max while running at

v50%delta, i.e. midway between the speed associated with lactate threshold

(vLAT) and that associated with maximal aerobic power (vVO2max), and (ii) if an

intermittent exercise provokes a maximal and/or supra maximal oxygen consumption

longer than a continuous one. METHODS: Within three days, subjects underwent a

multistage incremental test during which their vVO2max and vLAT were determined;

they then performed two additional testing sessions, where continuous and

intermittent running exercises at v50%delta were performed up to exhaustion.

Subject's gas exchange and heart rate were continuously recorded by means of a

telemetric apparatus. Blood samples were taken from fingertip and analysed for

blood lactate concentration. RESULTS: In the continuous and the intermittent

tests peak VO2 exceeded VO2max values, as determined during the incremental

test. However in the intermittent exercise, peak VO2, time to exhaustion and

time at VO2max reached significantly higher values, while blood lactate

accumulation showed significantly lower values than in the continuous one.

CONCLUSIONS: The v50%delta is sufficient to stimulate VO2max in both

intermittent and continuous running. The intermittent exercise results better

than the continuous one in increasing maximal aerobic power, allowing longer

time at VO2max and obtaining higher peak VO2 with lower lactate accumulation.

PMID: 11034428 [PubMed - indexed for MEDLINE]

8: Med Sci Sports Exerc 2000 Aug;32(8):1496-504

Maximal endurance time at VO2max.

Morton RH, Billat V.

Institute of Food, Nutrition and Human Health, Massey University, Palmerston

North, New Zealand.

H.Morton@massey.ac.nz

INTRODUCTION: There has been significant recent interest in the minimal running

velocity which elicits VO2max. There also exists a maximal velocity, beyond

which the subject becomes exhausted before VO2max is reached. Between these

limits, there must be some velocity that permits maximum endurance at VO2max,

and this parameter has also been of recent interest. This study was undertaken

to model the system and investigate these parameters. METHODS: We model the

bioenergetic process based on a two-component (aerobic and anaerobic) energy

system, a two-component (fast and slow) oxygen uptake system, and a linear

control system for maximal attainable velocity resulting from declining

anaerobic reserves as exercise proceeds. Ten male subjects each undertook four

trials in random order, running until exhaustion at velocities corresponding to

90, 100, 120, and 140% of the minimum velocity estimated as being required to

elicit their individual VO2max. RESULTS: The model development produces a skewed

curve for endurance time at VO2max, with a single maximum. This curve has been

successfully fitted to endurance data collected from all 10 subjects (R2 =

0.821, P < 0.001). For this group of subjects, the maximal endurance time at

VO2max can be achieved running at a pace corresponding to 88% of the minimal

velocity, which elicits VO2max as measured in an incremental running test.

Average maximal endurance at VO2max is predicted to be 603 s in a total

endurance time of 1024 s at this velocity. CONCLUSION: Endurance time at VO2max

can be realistically modeled by a curve, which permits estimation of several

parameters of interest; such as the minimal running velocity sufficient to

elicit VO2max, and that velocity for which endurance at VO2max is the longest.

PMID: 10949018 [PubMed - indexed for MEDLINE]

9: Eur J Appl Physiol 2000 Feb;81(3):188-96

Intermittent runs at the velocity associated with maximal oxygen uptake enables

subjects to remain at maximal oxygen uptake for a longer time than intense but

submaximal runs.

Billat VL, Slawinski J, Bocquet V, Demarle A, Lafitte L, Chassaing P,

Koralsztein JP.

Laboratoire d'etude de la motricite humaine, Universite de Lille II, Faculte des

Sciences du Sport 9, Ronchin, France.

veronique.billat@wanadoo.fr

Interval training consisting of brief high intensity repetitive runs (30 s)

alternating with periods of complete rest (30 s) has been reported to be

efficient in improving maximal oxygen uptake (VO2max) and to be tolerated well

even by untrained persons. However, these studies have not investigated the

effects of the time spent at VO2max which could be an indicator of the benefit

of training. It has been reported that periods of continuous running at a

velocity intermediate between that of the lactate threshold (vLT) and that

associated with VO2max (vVO2max) can allow subjects to reach VO2max due to an

additional slow component of oxygen uptake. Therefore, the purpose of this study

was to compare the times spent at VO2max during an interval training programme

and during continuous strenuous runs. Eight long-distance runners took part in

three maximal tests on a synthetic track (400 m) whilst breathing through a

portable, telemetric metabolic analyser: they comprised firstly, an incremental

test which determined vLT, VO2max [59.8 (SD 5.4) ml.min-1; kg-1], vVO2max [18.5

(SD 1.2) km.h-1], secondly, an interval training protocol consisting of

alternately running at 100% and at 50% of vVO2max (30 s each); and thirdly, a

continuous high intensity run at vLT + 50% of the difference between vLT and

vVO2max [i.e. v delta 50: 16.9 (SD 1.00) km.h-1 and 91.3 (SD 1.6)% vVO2max]. The

first and third tests were performed in random order and at 2-day intervals. In

each case the subjects warmed-up for 15 min at 50% of vVO2max. The results

showed that in more than half of the cases the v delta 50 run allowed the

subjects to reach VO2max, but the time spent specifically at VO2max was much

less than that during the alternating low/high intensity exercise protocol [2

min 42 s (SD 3 min 09 s) for v delta 50 run vs 7 min 51 s (SD 6 min 38 s) in 19

(SD 5) interval runs]. The blood lactate responses were less pronounced in the

interval runs than for the v delta 50 runs, but not significantly so [6.8 (SD

2.2) mmol.l-1 vs 7.5 (SD 2.1) mmol.l-1]. These results do not allow us to

speculate as to the chronic effects of these two types of training at VO2max.

PMID: 10638376 [PubMed - indexed for MEDLINE]

Yeah, this is a link to article that talks about that 40/20 workout

http://www.pponline.co.uk/encyc/0297.htm

[quote]marathon man wrote:

E.T. I am still interested by your VO2 max workouts. Do you feel that they would be just as appropriate for a distance runner to use ? - Perhaps 400 at VO2 max pace with 1 min rec instead as it may take longer for the system to get into that 'VO2 max' zone in longer distance types ?

quote]

A long distance type of runner may need to be a few minutes into the first set before VO2max is reached. However 2 sets of 20 minutes rather than 4 x 10 minutes would be a suitable alternative. 400s with 1 minute recovery aren't going to be as effective because if you let the recovery go beyond about 30 secs you will drop below 90% of VO2max if you are fairly fit. What would work for a very fit long distance runner would be 300s or 400s with a 30 sec recovery jog. A fit long distance runner will be able to run longer intervals without generating a lactate spike but must keep the recovery short or they will drop out of the target zone.

I maintain speed by running 1 to 2 200s fairly quick 2 twice a week at the end of my AT or VO2max workouts. I like the 200s to be 24.5 ish (in spikes).

The plyos are great too but not enough by themselves.