Hello LetsRun,
I am trying to understand the paces that are used in training so I can make my running more effeicient. My coach doesn't really like making personalized speed plans or anything, so I'm trying to figure out how they work so I'm not wasting my time when I run. I made a chart with a couple of things I thought might be important to know. My language is not eloquent at all so I would appreciate any corrections / suggestions for change. Am I missing a certain pace or is anything super wrong?
The information comes in this order: pace name, rest, distance of repetitions, objective, %of vVO2 max
Easy Run - Continous, hold for 20-50 mins 4-7 miles Used to recover / increase blood flow. 75%
Threshold/CV - Continuous, 20-30 min, or 1-4 min intervals 2-4 miles Aerobic Development, stimulating lactate threhsold and VO2 max 85%-90%
Long Intervals 5k/3k Long Recovery (3-6 mins) 800m-1200m Used to develop VO2 max and aerobic capacity 98%
Medium Intervals 3k/1500m Moderate Recovery (2-4 mins) 500m-800m Used as a method of developing aerobically to lay groundwork for the 800 110%
Short Repetitions btwn 800 and 1500 Short Recovery (.5-2 mins) 200m-400m Combines anaerobic and aerobic, starts aerobic, turns anaerobic 115%
Specific Interval 400m-800m Very Long Recovery (5-10 mins) 100m-700m Used as Specific Training, very demanding but builds speed 120%-140%
Thanks a lot!