Need help decoding the following... (from a training plan)

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Training Log & Site Support » Need help decoding the following... (from a training plan)

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stephanrj

2006-08-03 3:37 PM

Member

Victoria, BC

Subject: Need help decoding the following... (from a training plan)

What does the following mean?
I get
WU = warm up
CD = cool down

What is MS and what am i supposed to do during the MS?

Run Speed
Speed/Efficiency
30
WU: 10'
MS: 8-12 x 15" pick-ups, (strides) - about as fast as 5k pace - quick NOT all out -with FULL recovery, these are meant to be very fast.
CD: 10' Stretch when done and add in Core 1, 2 or 3.

Edited by stephanrj 2006-08-03 3:38 PM

My Race Log

marmadaddy

2006-08-03 4:06 PM

in reply to: #501760

Champion

11641

Fairport, NY

Subject: RE: Need help decoding the following... (from a training plan)

MS = Main Set.

Run for 10 minutes (the length of the workout minus the WU and CD). During this period, accelerate to your 5k pace for 15 seconds and then slow back down so that your heart rate and/or level of exertion returns to a level you could maintain indefinitely. These are known as "Strides" or "pickups".

Repeat this so that you get in anywhere from 8 to 12 total in the 10 minute period. If you don't know your 5k pace, run at a level of effort that feels fast but not at an all out sprint.

The point of this workout is to increase your running efficiency and your ability to maintain a faster pace for a longer period.

My Race Log

stephanrj

2006-08-03 11:16 PM

in reply to: #501760

Member

Victoria, BC

Subject: RE: Need help decoding the following... (from a training plan)

Thank you very much.
Im sure i will have more silly questions like this

My Race Log

marmadaddy

2006-08-04 7:35 AM