Intervals at 95-100% VO2 max outdated?

Training Advice/Discussion General

10 years ago 10/08/2013 2:00pm EDT

We're all used to doing 800s and 1ks right around the pace that elicits 95-100% VO2max. And if you look in the literature that elicits this pace, it is right around 3k race pace. And with dealing with recovery, it should be slightly below or at the run time. So, 6x800 @ 3k pace (9:23 3k PR) with 2:30recovery looks familiar to most I'm sure.

Anyways, are we losing out at training faster than 3k pace when doing intervals at this length? How about slower and shortening the recovery?

It seems that there are "zones of training" that each runner should spend some time in during a training cycle.

*Easy/recovery pace

*Threshold/Tempo pace; pace associated with 1hr PR pace

*VO2 max pace

*Running Economy: mile race pace or faster

Are we missing important training benefits by not spending time in the "between zones"?

10 years ago 10/08/2013 2:12pm EDT

re: sickness

That was a lot of questions.

To your last one, I believe the training zones are ranges that most effectively train the targeted system. You still gain benefits in the between ranges, but it's blending together what each pace is supposed to do. It's not necessarily a bad thing, but it's more efficient to focus on each system in a particular workout rather than trying to blend it all together.

To your original question: Is it outdated? Only if the science behind it has been shown to be inaccurate, which I don't believe it has. So no, it's not outdated.

10 years ago 10/08/2013 7:38pm EDT

re: outside observer

Those 3K pace intervals are V02 max work and then you should have other workouts within the week/cycle that focus on the other zones.

You already highlighted those zones, what is the confusion? No one sais that you should exclusively do 800m intervals at 3K pace.

10 years ago 10/09/2013 3:31am EDT

re: outside observer

outside observer wrote:
, but it's more efficient to focus on each system in a particular workout rather than trying to blend it all together.

Nonsense. Blending it all together is what you do in most races. Look at the lap splits from most championship races.

Besides, you train to run faster, not to train some "systems". A 10k runner should do a lot of workouts at 10k pace and a number of workouts at the "support" paces. The right mix is decided from where you are in the training cycle, what type of runner you are and which strengths and weaknesses you have.

10 years ago 10/09/2013 4:10am EDT

re: sickness

Depends on what event you are training for.

Some "up to date" training programs structure your training around race paces rather than physiologically defined boundaries. So if you train for the mile, your important interval training would ultimately include reps around your mile pace. Your training might also coincidentally include reps at 3K-5K pace, like you describe, but this would have a different meaning for the miler, versus for the 10K runner.

To answer your questions, the four zones you describe attempt to cover all the physiological bases. You won't lose out at faster paces, if you also do other interval training sessions at faster paces (with longer recoveries). Training "in-between" zones would blend the benefits of both zones above and below in a less "isolated" way. Whether that's good or bad can be debated (but not by me).

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Intervals at 95-100% VO2 max outdated?

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