Interval pace question

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2012-02-15 8:26 AM

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Subject: Interval pace question

Today I am scheduled for a 7.2 mile run. I have been working on hitting the pace listed on this workout, and I am trying to stick to the pace recommended on the workout. Sometimes, it is hard for me to figure out what pace I should be running on intervals, so here is my question:

warmup 1.1 mile- 10 minutes (which I figured is a 9:05 pace)

set 1

4.6 miles at 40 minutes with 10x2 on 2' rest

set 3

.4 miles at 3 minutes (7:30 pace I figured)

cooldown

1.10 @ 10 min (9:05 pace)

My question is how do I figure out what my pace should be for the 10x2 on 2" rest? I am always horrible at this, either my rest is too slow or my interval is too slow or vice versa.

Anyone have any thoughts on this???

2012-02-15 8:39 AM
in reply to: #4048536

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Subject: RE: Interval pace question
What is the goal of the workout?

Shane
2012-02-15 8:42 AM
in reply to: #4048536

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Subject: RE: Interval pace question
jford2309 - 2012-02-15 8:26 AM

Today I am scheduled for a 7.2 mile run. I have been working on hitting the pace listed on this workout, and I am trying to stick to the pace recommended on the workout. Sometimes, it is hard for me to figure out what pace I should be running on intervals, so here is my question:

warmup 1.1 mile- 10 minutes (which I figured is a 9:05 pace)

set 1

4.6 miles at 40 minutes with 10x2 on 2' rest

set 3

.4 miles at 3 minutes (7:30 pace I figured)

cooldown

1.10 @ 10 min (9:05 pace)

My question is how do I figure out what my pace should be for the 10x2 on 2" rest? I am always horrible at this, either my rest is too slow or my interval is too slow or vice versa.

Anyone have any thoughts on this???



When I give my clients interval work, I give them a HR range to be in. Not a pace range. What is the goal of the workout, and do you have your HR zones?

2012-02-15 8:44 AM
in reply to: #4048563

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Subject: RE: Interval pace question

gsmacleod - 2012-02-15 8:39 AM What is the goal of the workout? Shane

 

It is my medium run from the BT plan I am using for my Olympic Triathlon in May. When I select the plan, the goal was to improve my running, but in my planned workouts, it does not really give a specific goal.

My personal goal on this tri is to hit the 10k run under an hour, I usually falter during the run in the past and I want to finish the race strong this year.

 

I do not train with HR, more RPE.



Edited by jford2309 2012-02-15 8:46 AM
2012-02-15 9:20 AM
in reply to: #4048536

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Subject: RE: Interval pace question
It looks like odd notation to me, because I've never seen one written like that. So I am guessing on the effort/pace here, but if I had to answer.....

I'm guessing that, since it seems to be in the middle of a run, and that the 10x2 means 2 minutes, that you're probably looking at maybe current 10K - 15K pace, followed by whatever pace is an easy/recover effort.
2012-02-15 9:39 AM
in reply to: #4048536


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Subject: RE: Interval pace question

It sounds like the intervals are VO2 max workouts since they are so short. If that is the case, they should be normally be run at your 3K-5K pace. If you don’t know your 3K pace you can go to the McMillian site and type in your 5K time and it will tell you what your 3K pace is. On longer tempo runs you will be pushing your lactate threshold on those runs. Those intervals should be run at your 15K-13.1 pace. However, since your race is an Oly Tri, your run is a 10K and in a 10K you will be running past your lactate threshold and exploring more territory in the VO2Max zones. In saying that you will still need to stress your lactate threshold areas as well.

2012-02-15 10:01 AM
in reply to: #4048665

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Subject: RE: Interval pace question
Scout7 - 2012-02-15 11:20 AM

It looks like odd notation to me, because I've never seen one written like that. So I am guessing on the effort/pace here, but if I had to answer.....

I'm guessing that, since it seems to be in the middle of a run, and that the 10x2 means 2 minutes, that you're probably looking at maybe current 10K - 15K pace, followed by whatever pace is an easy/recover effort.


I agree with Scout; probably written up somewhere in the support materials for the plan but if not, then I would guess just a 2:00 at a slightly faster (thresholdish) pace with easy recovery between.

Shane
2012-02-15 10:36 AM
in reply to: #4048797

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Subject: RE: Interval pace question
gsmacleod - 2012-02-15 10:01 AM

Scout7 - 2012-02-15 11:20 AM

It looks like odd notation to me, because I've never seen one written like that. So I am guessing on the effort/pace here, but if I had to answer.....

I'm guessing that, since it seems to be in the middle of a run, and that the 10x2 means 2 minutes, that you're probably looking at maybe current 10K - 15K pace, followed by whatever pace is an easy/recover effort.


I agree with Scout; probably written up somewhere in the support materials for the plan but if not, then I would guess just a 2:00 at a slightly faster (thresholdish) pace with easy recovery between.

Shane


You two are probably right. When I read "medium" run, I thought "tempo". But tempo runs segments aren't that short. That short of a time would be fartlek work.

2012-02-15 10:45 AM
in reply to: #4048536

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Subject: RE: Interval pace question

I went to his logs because it looks like the similar run that I will be doing for my Oly, and by looking at his "planned" workout, it is a Hill Interval workout. 

The 10x2' is Hill Intervals.   Simply put - you find a hill that you can do for 2', and you go up for 2', then jog down for 2', then up again for 2', and back down again...10 times. 

There is no RPE for this type of thing. Just do the best you can. It will engage different muscles and flex your ankles a little bit. 

Enjoy!



Edited by CyborgQueen 2012-02-15 10:57 AM
2012-02-15 11:04 AM
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Subject: RE: Interval pace question
2012-02-15 12:20 PM
in reply to: #4048909

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Subject: RE: Interval pace question
CyborgQueen - 2012-02-15 11:45 AM

I went to his logs because it looks like the similar run that I will be doing for my Oly, and by looking at his "planned" workout, it is a Hill Interval workout. 

The 10x2' is Hill Intervals.   Simply put - you find a hill that you can do for 2', and you go up for 2', then jog down for 2', then up again for 2', and back down again...10 times. 

There is no RPE for this type of thing. Just do the best you can. It will engage different muscles and flex your ankles a little bit. 

Enjoy!



Huh.
Never would have put that together from the description.

Nice workout, though.

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