110% of marathon pace for 1 mile reps is recommended, based on a 6:52 ish pace for the marathon this would work out to 6:10 ish a mile which would equate to 10k race pace, is this correct. Seems a bit fast for teaching the body to remove and use lactate, surely it would be accumulating all the time?
http://www.letsrun.com/forum/flat_read.php?thread=2487659
Not questioning the workouts as it's great advice, just the speed for this particular workout.
10K pace is not too fast for about 10K of (6x1 mile) reps with 400m jog recovery (~3 minutes). Some might even say it's too slow (but it's not).
You accumulate lactate during the rep, but the 400m jog recovery should clear it enough for the next rep.
This is the fastest "key workout", and only slightly above your lactate threshold.
A 400 m recovery jog is a bit long however. Shorter rest is more appropriate.
Not sure about that wrote:
A 400 m recovery jog is a bit long however. Shorter rest is more appropriate.
Disagree. 3-3 1/2 min. of recovery for mile repeats at 10K race pace (6-8 repeats).
You could shorten the recovery, or add reps.
From the aforementioned thread: "Studies have found little benefit to running at more than 10% faster than goal race pace, so if able additional reps or a shorter recovery should be used rather than increasing the pace of this workout."
I would definitely shorten the recovery. To something like a minute and a half maximum. A minute is better.
Re: recovery...are you trying to adapt to clearing lactate or buffering it? Short recovery is going to leave excess lactate behind before the next rep starts, so you spend the whole workout accumulating. Not the goal.
More like 2:30-3:00 rest at one mile reps (which are a bit long). I would actually recommend up to 10x800m at these paces (~3:05) on five minutes.
Trying to adapt to it. That's why 1:00 - 1:30. 2:30 - 3:00 rest is closer to something for a VO2 max workout, not a lactate workout
Even Daniels cruise intervals only give you one minute and those are just a couple of seconds slower per mile than what this workout recommends.
Actually, come to think of it they're not slower per mile at all.
So getting back to the original question, would you agree with me that 1) the 10K pace is not too fast, for 6x1 mile reps, and 2) with a 400m jog recovery, you would not be accumulating lactate all the time?
In my experience, 10K pace would be too fast for these, and one mile would be too long, if you are training for marathon. However, a lot depends on the athlete's reaction...if they react well, it is a good workout...if they don't, and it overloads them, it's a bad workout, and sacrifices good training.
Voice of Ray-san wrote:
So getting back to the original question, would you agree with me that 1) the 10K pace is not too fast, for 6x1 mile reps, and 2) with a 400m jog recovery, you would not be accumulating lactate all the time?
Would I agree with you? Yes on 1, no on 2. The 400 m jog would be clearing lactate, not accumulating it. Still I would expect that it would be clearing it more slowly than simply standing there but I'm no exercise physiologist