I want to try this workout but I think I would die pretty quick at 30/40. How should I pace this thing if I'm a woman with the following PR's:
1500: 4:15
3000: 9:12
5000: 15:45
10,000: 33:04
I'm thinking maybe 37/47, any suggestions.
I want to try this workout but I think I would die pretty quick at 30/40. How should I pace this thing if I'm a woman with the following PR's:
1500: 4:15
3000: 9:12
5000: 15:45
10,000: 33:04
I'm thinking maybe 37/47, any suggestions.
I calculated the exact ratios based on Pre's mile and 10k PRs, but you have to keep in mind that they wouldn't change the workout for people who were slower than Pre (or in the case of Rupp faster than Pre). So it's also a question of how hard you want this thing to be. But by my math I came up with 35/48, but if you just use 40/30 * 35 (the 35 is based on her 1500 vs. Pre's 3:54 mile) then it's 35/47.
I did this workout with 35/45 when I was in about 8:55 3k shape. I ended up at 15:03 by the end of the indoor season. One of my favorite workouts. So maybe 36/46? Here's a helpful thread: http://www.letsrun.com/forum/flat_read.php?thread=1273791&page=1
fastchic wrote:
I want to try this workout but I think I would die pretty quick at 30/40. How should I pace this thing if I'm a woman with the following PR's:
1500: 4:15
3000: 9:12
5000: 15:45
10,000: 33:04
I'm thinking maybe 37/47, any suggestions.
Sort of depends on what your goal races are. If it's 10K try this one: 10 to 12X 300s in 55 to 57, alternating with 200s in 48.
these kind of workouts have to be tinkered with to find the right zone for you and only you can determine what that zone is...
I would recommend just starting out the first 200 at a comfortably quick pace (that you know you can continue at) start the 200 jog and just see what the time is (don't force it or set a predetermined goal time)...it will take you however long it takes you to recover...if you start the next 200 and and ok to go then the recovery time is good; if you start the next 200 and don't feel able to run the same pace - you need more rest time. The inability to hold pace on the faster 200's is the indicator that you need more recovery time or started out the 200's too fast.
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I have been doing 400's with a 100 jog (taking about :35-:40 seconds) but i don't get too caught up in the recovery time; i just let it happen...so i might start out hitting :35's but as the workout progresses the recovery time floats upward...when i start going over :42 i have come to realize that i am getting near the end.
one other thing you can do to help adapt to this workout - is to take a longer recovery after every 4th interval or so. I am doing mine on an indoor track so - after each 4th 400 i take a 300 m jog instead of a simple 100 m. This has really helped me boost the number of intervals as i have always had a problem with going too fast and not doing as many as i intend.
So my workout looks somethig like this:
400 - :69
100 - :35 jog
400 - :69
100 - :37 jog
400 - :69
100 - :37 jog
400 - :69
300 - 1:45+ jog
next set. etc.
It´s very easy. Multiply your 10k time with 1,1. That´s your fast 200s (in seconds). Your slow should be 10 s slower.
Kinda missing the point. Bowerman learned from Jordan and Igloi, that the stamina could be trained with short work/rest but there is more to it than that. One of the important objectives is to get varied motor recruitment patterns: rotation/substitution/synergy. You're looking for high VO2 uptake with high/medium velocity running.
You'd be better off going 150m ~26 / 150m ~34, 1'/300m and working sets of 1500m - 3000m if necessary. The other option would be straight up Igloi stuff.
fastchic wrote:
1500: 4:15
3000: 9:12
5000: 15:45
10,000: 33:04
These are your PR's and you don't have a coach who can guide you? Difficult to believe.
Thanks for all the input, and actually my PR's a a good bit faster than that, but I didn't want to totally out myself on here. I have a couple of coaches I can talke with if I need to, but I thought I could use this resource too espcially with a question as direct as this one.
The point is to do 30/40 for as long as you can. So my suggestion would be 30/40.
fastchic wrote:
I want to try this workout but I think I would die pretty quick at 30/40. How should I pace this thing if I'm a woman with the following PR's:
1500: 4:15
3000: 9:12
5000: 15:45
10,000: 33:04
I'm thinking maybe 37/47, any suggestions.
The thread cited earlier described the workout as mile pace/15k pace, but 5:20 pace seems likely more like half-marathon (or longer) pace for a hypothetical male Oregon runner. So, given your understated PRs, maybe 35/45. 35 is a little slower than your mile race pace, but 30 was slower than Prefontaine's, so you can think of it as "be like pre". 30/40s were scheduled for team practice, but you can pick the times to suit you.
If you give it a try, I hope you post some feedback.