Chuck Runs wrote:
Are you sure you were running the 50/50's right? For 20 years I have applied the philosophy that Lydiard used the 50/50's as a way of keeping repetition work going without raising the blood ph. I have never run or coached runners to do 50/50's at much faster than 3k pace. The slow 50 is tempo pace at fastest. Done this way, this workout is actually quite sustainable for a runner to handle for 2 or even 3 miles. I have always believed that Lydiard did the work early and pretty much coasted in the end of the season. We do quallity 4-5 times per week at the end of the season with drills, 50/50's, time trials(not at full speed) and sprint training but the volume is minimal (under 20 mpw for the last few weeks of the season for milers). This leads to an incredible peak. I shoot for 3% in the last 6 weeks of the season and often get it. The downside is you cannot race year round like this. Once you have peaked, you REALLY need to rebuild that base.
The 50/50's were to be run at sprint/float/sprint. And maybe you are writing poorly but how can you run "2 or even 3 miles" at "(not)much faster than 3k pace"?
Do you mean the fast parts are just faster than 3k race pace and the float are 6:00 pace?
How could you run 2-3 miles at faster than 3k pace?