Breaking up a workout

Training Advice/Discussion

registered

4 years ago 01/20/2020 1:54pm EST

My coach has planned a 3x20 minutes tempo/progression on Wednesday, after doing a track workout on Tuesday. It goes as follows:

20 minutes @ 4:00 min/km

20 minutes @ 3:50 min/km

20 minutes @ 3:40 min/km

This is all part of peaking for a XC race mid February (still being run in Europe). I'm afraid I won't be able to finish the last part of the workout. It's only a bit slower than my 10k PR pace (35:51 run on New Year's Eve) done on forest and gravel trails and a few hills, except I'd be hitting it 40 minutes in.

Is it reasonable to run the first 40 minutes in the morning before work, and the last 20 minutes in the evening after work? Would I get a similar benefit doing that, or does it negate the goal of the workout?

4 years ago 01/20/2020 2:01pm EST

re: rhinetalrunner

Uh no. What you described is a totally different workout from what your coach intended.

If you can't hit the paces then just run it slower.

4 years ago 01/20/2020 3:46pm EST

re: Progression Runs

Cool, I'll try running it slower. Or maybe I blow up trying to hit the paces. Guess I'll find out on Wednesday...

4 years ago 01/20/2020 4:05pm EST

re: rhinetalrunner

If you blow up then you've ruined the workout far worse than if you just took it a bit more conservative. For the last one start it conservative at 3:50 pace and if you are feeling good 10 mins in then start to ramp down to the goal pace or even under depending on feel

4 years ago 01/20/2020 4:15pm EST

re: rhinetalrunner

Is this intended to be a 60 minute tempo run where you are getting faster at each 20 minutes or is this 3 separate runs of 20 minutes each. If it is 3 separate bouts, I would just start each one cautiously. Spend the first 2 or 3 minutes at 10s/k slower than prescribed and work your way down to the pace if you can. This doesn't necessarily work if it is a 60 minute tempo run with acceleration points at every 20 minutes though, because the strategy would just delay the acceleration by a couple of minutes. If it is 3 separate bouts of 20 minutes, what is the recovery in between.

Actually, I think your best bet is to discuss the target paces with your coach. Maybe he or she has specific reasons why those paces should be achievable. Maybe the coach gives it a second look and decides to dial it back a bit. Have the conversation so that you can avoid the guesswork.

But going back to your original question, doing part of it in the morning and part of it in the afternoon is not the same thing at all.

4 years ago 01/20/2020 4:23pm EST

re: Cuckoldistan

Cuckoldistan wrote:
If you blow up then you've ruined the workout far worse than if you just took it a bit more conservative.

Maybe, not necessarily. If you go 20' @ 4:00, 20' at 3:50, then attempt to drop the pace to 3:40 but tap out after 10 minutes, you still got a good 50 minute progression run in.

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

Breaking up a workout

Of General Interest

This thread has already been deleted.

You have been subscribed.

Breaking up a workout

Follow rhinetalrunner

Block rhinetalrunner

Follow rhinetalrunner

Block rhinetalrunner

Follow Ozzie

Block Ozzie

Follow Hardloper

Block Hardloper

Of General Interest

This thread has already been deleted.

Reply Replying to

You have been subscribed.