Thanks. When i made figures my memory, i made that mistakes.
72sec that´s 15min pace.
So let´s see if my turn my example with accuarte numbers.
14:10 that´s 2:50 pace and 68by 400m.
Then 400m in 100% less than 2.5% that´s 68sec-1.7sec=66.3sec and 400m in 100% less than 5% that´s 68sec-3.4sec=64.6sec, so if that 14:10 runner example are yet able to do long reps or the coach want to use short reps format he may do that in a 64.6 to 66.3 pace with short and active recover.
When that same runner are ready to use long reps, then the short reps turn on to a faster pace - as speed training and the runner trains in intensity in that short reps but with longer interval pauses, but with the concern of not go too much faster than Race Pace. It depends , but let´s say 100%-7.5%= that´s 63.9sec.
NO CONTINUE WORKOUTS
Things turn on to complexity when that´s training modulation, but the NOT continue workouts variables that deals with:
NOT CONTINUE WORKOUTS:
1/ total distance workout
2/number of sets
3/each set distance (or duration)
4/average pace (of each set)
5/interval time duration (and/or interval pace)
6/the type of that interval: passive, active and what you do in between the sets
That´s in that combination that you need to analyse what´s are your workout.
Ther´s another discrimination according the workout interval model that we may analyse.
TYPE OF WORKOUT ACCORDING THE INTERVAL FORMAT mainly:
1/interval training – sets with incomplete interval recover.
2/repetitions – sets with quite complete intervals.
3/alternate training or intermittent training (also called not accurately fartlek) – sets in a continuous run with a alternate faster and a slow pace.
4/tempo or tests of control – tempo runs in quite close to maximum pace for each set distance with quite complete recover.
The combination of item two (2/number of sets) of item three (3/each set distance (or duration)) and item four 5/interval time duration (and/or interval pace) and according what are the workout target creates another discrimination:
EXTENSIVE and INTENSIVE WORKOUTS
1/extensive workouts – that your target that´s to run under an average pace BUT longer total distance or the total duration (thus more sets under the same pace). That are more relate with long sets but you may train short sets in that extensive class. Or/and shorter recover.
2/intensive workouts – that your target that´s to run under a pace that´s faster, so you may train less sets and eventually less distance sets but a faster average pace, so consequently the interval pause that need to be longer.