Antonio Cabral wrote:
In special pace (that does some percent of specificity) you have 2 different pace approaches, one faster than race pace, te second one slower than race pace:
1/One approach is FASTER THAN RACE PACE, while do short intervals to hold on that fast pace: Example for Tom. 10-12X400m/72-75secs (approx. 105-110% faster than race pace) or 20X200m/32-35secs (approx. 110-115% race pace). As you might understand as shorter is the interval set, faster can be the pace. All this can be done with short length interval recovery, active recovery as first choice).
Specifically how much recovery would you recommend for these intervals? and what would be a typical progression of sessions in this phase? (20x200m, 10-12x400m, 6x800m) or would you suggest a more gradual approach?
Also could you provide details of a typical progression of the intervals at slower than race pace in the special phase? (interval distance and recovery duration)
Many thanks
Tom[/quote]
Your question about intervals is divided in 2 main interval kinds, specific intervals and special intervals.
Specific intervals. Let´s take your example (20x200m, 10-12x400m, 6x800m). Let´s imagine that your goal is to run 5k in 15:00min. The specific workout that you want to run for that purpose it´s your 6X800m. This is top specific, long intervals. Let´s think that on your top shape condition you resist to this 6X800m workout with 3min/stand and walk recovery. To run 6X800m your 5k race pace each 800m is done in 2:24.
Then your 5k specific workout is 6X800m/2:24 average rec=3min/stand and walk. Remember that 6X800m is 4.8k total
HOWEVER YOUR SHAPE CONDITION IS NOT VERY GOOD and you can´run 6X800m yet because you are in the early season, but you want to run one workout that does some specificity.
The solution ? Try to run the same total distance but short sets. For example you try 12X400m in 72secs average. It´s the ssme total distance 12X400m = 6X800m = 4.6k , it´s the same 5k race pace, but it´s easier. To maintain the level of stimula AS YOU DID REDUCE EACH SET TO AN HALF (400m is 1/2 of 800m) YOU SHALL REDUCE THE INTERVAL RECOVERY TO AN HALF LENGTH. half of 3:00min it´s 1:30min (or 90secs)
Your 400m workout goes like this: 12X400m/72secs average rec=90secs.
Now imagine that you are in the early season and 12X400m is still very tuff to run. Follow the nsame logic you can try
24X200m for 36secs with 45secs intreval recovery or 16X300m in 54secs average (still 15:00min 5k pace) and with 70secs (67.5secs if you want accurate recovery calcul).
Think that you are familiar with 12X400m, but not ready yet to 6X800m. You can try 8X600m for 1:48 average (still 15:00m 5k pace) and with 2:15 interval recovery this time.
Actually if yoiu follow my interval training logic, you have a large range of intreval training design to fit your need. Example: 8X400m/72ses rec=90secs+ 7X200m/36secs rec=45secs or 1X800m+5X400m+10X200m. Just examples.
Then, as soon as the shape conditioon improves you do the opposite move, from short SPECIFIC intervals to long intervals
All this workouts aren´t as specific as 6X800m. Eventually more specific would be 3X1600m (mile)=4.8k total distance or 4X1200m = 4.8K or even 2X2000m+1X800m. But this very long distances would be very hard or impossible to run at race pace.
This the logic of progressive specific workouts from early to late season.
Now teh Speecial workouts, be both type, faster or slower than race pace are done with different logic.[/quote]
REPOSTED THIS, AS ANTONIO'S QUOTE WASN'T CLEAR AND IN THE HOPE THAT HE REPLIES
Antonio,
Your explanation about specific intervals was very helpful, however you didn't explain the logic of special workouts at faster than race pace.
Is the purpose of these workouts purely mechanical?
If this is the case, could I take as much recovery as necessary to complete the set?
Or is there also a metabolic element?
If this is the case should the recovery time be limited?
If so, how much recovery would you suggest for the workouts you suggested at the beginning of this thread?
(10-12x400m @105-110%RP and 20x200m @110-115%RP)
I look forward to reading your response
Many thanks
Tom