probably at around HM effort maybe a little faster
goal HM is 3 weeks away
I did 1200 reps on tuesday at 5k pace
Running around 50 mpw
probably at around HM effort maybe a little faster
goal HM is 3 weeks away
I did 1200 reps on tuesday at 5k pace
Running around 50 mpw
That sounds like a workout that Malmo described he used to do back in the day. His might have been 10 minutes on/off or something similar. I believe its 5 min a lil faster than half pace, 5 min a lil slower than half pace.
Seems like Coach Canova has described a workout like that also to teach the body to recover at MP.
hmmmm thanks I'll do some searching and see if I can find an old thread.
Seems like a good workout but not sure on how hard it will be or how slow the off pieces should be
Kenyans do something similar, though it's 1 min on, 1 min off, 25 times. Or 2 min on, 1 min off....though they do it weekly and throughout the year.Ignore pace. Just run hard, easy jog, hard, easy jog, etc.
deskrock wrote:
probably at around HM effort maybe a little faster
goal HM is 3 weeks away
I did 1200 reps on tuesday at 5k pace
Running around 50 mpw
i'd go off less rest. 5/3 or 5/2. i like 3/2 better.
if you can run a half marathon in under 80min i wouldnt try to average within 15sec/mi of half marathon pace.
so the idea of going a little above then a little below HMP doesn't fly because you'll average too fast of a pace to maintain for 70min.
deskrock wrote:
hmmmm thanks I'll do some searching and see if I can find an old thread.
Seems like a good workout but not sure on how hard it will be or how slow the off pieces should be
Found it:
http://www.letsrun.com/forum/flat_read.php?thread=3941353reader of history wrote:
deskrock wrote:hmmmm thanks I'll do some searching and see if I can find an old thread.
Seems like a good workout but not sure on how hard it will be or how slow the off pieces should be
Found it:
http://www.letsrun.com/forum/flat_read.php?thread=3941353
Make sure to read the thread because I was incorrect in my first post. Malmo's workout was 5 min hard and 5 min easy.
reader of history wrote:
reader of history wrote:Found it:
http://www.letsrun.com/forum/flat_read.php?thread=3941353Make sure to read the thread because I was incorrect in my first post. Malmo's workout was 5 min hard and 5 min easy.
reading through it now - thanks for finding and posting it
ok I did it - challenging. The good part is that you never stop and even if you are hurting you have to pick it back up to HM pace.
For the record I did the on parts at a few seconds per mile faster than HM pace and the slows at 60 seconds per mile slower than HM pace.