Contant Pace vs. variance/intervals

Forum guidelines BT super discount
General Discussion Triathlon Talk » Contant Pace vs. variance/intervals Rss Feed  
Moderators: k9car363, alicefoeller Reply
2009-02-22 4:33 PM

User image

Master
1610
1000500100
Kirkland, WA
Subject: Contant Pace vs. variance/intervals

I tend to R/B at a pretty similar pace between most of my workouts.  sometimes, i'l go out and do a fast/hard run or similar on the bike.  i know that variety and intervals and hard efforts = better gains and faster times. 

How many of you actually do each workout differently vs. similar efforts day in/day out?  i have gotten lucky so far, as i am still working to build a 'base,' so i have not hit a plateau. . yet.  but i know that in order to get to the next level, i will  (at some point) need to start structuring my workouts a little more. 

I plan to go do some speedwork on the track this wend. for the 2nd time ever



2009-02-22 6:01 PM
in reply to: #1975932

User image

Champion
7233
5000200010010025
Subject: RE: Contant Pace vs. variance/intervals
i do about 80% of my running and 60% of my biking at a pretty constent steady pace week in and week out. this gradually goes up as my fitness does, but most of that is simply putting in the time.

for example, i do most of my runs right now at a fairly easy 7:40-8:10 pace range, with a bit of tempo and threshold per week. but most of it is simply cruising pace. once i get to the point where i can hold that without issue, its time to up the milage, not the intensity.

the real benifits of doing speed work wont come until you can put in a decent about of milage. before the milage is there, you will see nearly the same gains from simply doing a bit more, and without the injury risks.
2009-02-22 6:17 PM
in reply to: #1975932

User image

Expert
1202
1000100100
Montana
Subject: RE: Contant Pace vs. variance/intervals
For my first two seasons I did almost all base-building workouts. Here in my third year I am mixing it up more. I even did hill repeats on a run last week! I've been doing speed work in the pool quite a bit, too.
2009-02-22 6:20 PM
in reply to: #1976056

User image

Cycling Guru
15134
50005000500010025
Fulton, MD
Subject: RE: Contant Pace vs. variance/intervals

I do all of my General Aerobic runs in the same pace range.  I do all of my Tempo runs in a different range.  I do all of my Recovery runs in another range.  And I do my Interval work at yet another.  Long runs are also different.  And since I'm doing at least 3 out of those 5 ranges each week, my runs are all over the place for pacing.

So to sum up, no, I do not run the same effort each run ......

Cycling, I am varying the pace during each ride as the route dictates.  I rarely go the same effort for a whole ride.

2009-02-23 6:48 AM
in reply to: #1975932

User image

Runner
Subject: RE: Contant Pace vs. variance/intervals

I don't pay attention to pace, I track effort.

Effort tends to be pretty constant for me.  I get maybe one run a week right now that goes above a 4/10.  If I do more than that, it was unintentional.  The vast majority of my runs are an easy effort.  Take that for whatever pace range you choose.

New Thread
General Discussion Triathlon Talk » Contant Pace vs. variance/intervals Rss Feed