Coaches on here:
What speed and rest would be appropriate for such a workout, and what goal would you want to achieve with your choice?
Coaches on here:
What speed and rest would be appropriate for such a workout, and what goal would you want to achieve with your choice?
That's only about 6.2 miles. I don't think rest is necessary unless you're really out of shape.
invrunner wrote:
Coaches on here:
What speed and rest would be appropriate for such a workout, and what goal would you want to achieve with your choice?
what is the goal of the workout? the speed/rest will depend on what you're trying to acheive with this workout.
Walk until your heart rate gets down to 70% of max
As a 10k runner we often did this in basically 3 variations.
FYI, my paces were as follows:
3:00 "10k" pace
3:10 "threshold" pace
3:20 - "tempo" pace"
Most of the time, we did 9-12 x 1k at threshold pace w/ 1:15 rest or so
Other times, we'd cut them down from tempo > 10k pace over 10 or so w/ :45 > 2:30 rest
Not as often, really only a few weeks out from a goal 10k, we'd do 9-10 @10k pace w/ 1:00-1:30 rest.
OP:
Context is so important in this case. I could imagine a decathlete doing that workout once or twice a month. In that case, he would probably run about 6 minute pace (lets call it his "fast jog" pace). He would probably do this with like 2 minutes of rest as a base building workout that doesn't destroy too much fast twitch, the decathlon equivalent of an overdistance long run.
I could also imagine a 10k runner doing this with 30 seconds of rest at 10k pace as a race simulation.
I could also imagine an elite steepler doing this race at like race steeple pace with 3-4 minutes rest.
I could also imagine a hs xc runner doing this at 5k pace with 2 minutes rest as a strength building workout.
I could also imagine a hobby marajogger doing this race at marathon pace with a 1 minute walk in between.
Anyway, maybe that answers your question from my perspective. Plug in which of those you are and you have my answer.
Canova about Antibo
4x 2000m with 4' rests
http://www.letsrun.com/forum/flat_read.php?thread=5521171&page=2
Canova posted about the 10x 1000m session, though I'm not sure where it is due to LR's antiquated system.
Basically the idea was the slower the 1k's, the less rest.
When moderate, then jog 200's in between;
When getting faster then walking around for 2 minutes;
When running intensely, then standing for 4 minutes between.
The 3rd type is the closest to peak condition for racing.
Like crete and runnerdnerd said, we need context/goal.
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If Daniel's and Pfitz are outdated..then where do I look for modern training plans?
Colin Sahlman runs 1:45 and Nico Young runs 1:47 in the 800m tonight at the Desert Heat Classic