I want to try... wrote:
I wonder how one would adjust the 30/40 for less fit runners. My numbers would reflect a 2:55 marathoner or 1:24 half, any ideas on appropriate paces?
I'm a 26 minute 8k guy and I did 34/44 last track season for four miles...so I'd think that you should probably be around 35/45 or 36/46. The key is to keep the spread at around 10 seconds.
Aerobically, this workout simulates running at the faster 200 pace the whole time. This means that your breathing and heart rate stay elevated the whole time (even on the slow 200s), but your legs get the recovery benefit of the slow 200s. GENIUS!