Scenario: If you were only allowed to run the same 10 mile loop at the SAME speed every day, which would lead to better and consistent performance????
1. Run the loop faster (close to threshold/Lydiard's maximum steady aerobic state with less time on feet)
OR
2. Run the loop slower (more time on feet at an easy JD recovery pace ~65-79% HR)
What do you guys think?
Neither
Doing number 1 every day will lead to overtraining.
Doing number 2 every day will lead to undertraining.
The best is to rotate the two every other day.
Number 1 three times a week and number 2 four times a week.
well if you control for all other variables (e.g., injury rates, obviously 10 miles/day at threshold pace will lead to injury), then I'd take the threshold pace. Everyday at recovery pace will lead to a performance not much faster than recovery pace.
Holy false dichotomies, Batman!
Here's what I think:
- This scenario has nothing to do with Lydiard or Daniels
- 65-79% HR is a really wide range. I would estimate that pace range covers a range of 35 secs/km or 56 secs/mile. 79% is not "recovery" by any measure, even Daniels.
- When we consider the question "better and consistent" performance, we should specify the target race and distance.
- Threshold, (stamina, tempo) runs are typically limited to 2-3 runs/week at most.
For a forced 10 mile daily run, 7 days a week, where I am only free to pick one pace, I would pick 79% HR, as not being too hard that I can not recover, but not too easy that it lacks stimulation. But specifying by HR is awkward, as if there is a big change in fitness, the pace at 79% HR will eventually become faster. To keep the SAME speed, the HR will eventually drop until maximum fitness is achieved.