Subject: RE: 07.03.2011 Wednesday's Workout Panda_Jack - 2011-08-03 5:01 PM Can someone explain to me Bryan's workout? I'm new.. Track- 1/4 mile Repeats. 4x 1/4 mile @ 5K pace with 60seconds recovery x 4 w/ 3:00 recovery between sets. WU- 10:00, 1.48 miles, 6:46 pace 1/4 mile- 1:26, 5:44 pace 1/4 mile- 1:21, 5:24 pace 1/4 mile- 1:17, 5:09 pace 1/4 mile- 1:20, 5:21 pace 3:00 Recovery 1/4 mile- 1:21, 5:25 pace 1/4 mile- 1:18, 5:15 pace 1/4 mile- 1:20, 5:21 pace 1/4 mile- 1:20, 5:19 pace 3:00 Recovery 1/4 mile- 1:22, 5:29 pace 1/4 mile- 1:18, 5:13 pace 1/4 mile- 1:20, 5:19 pace 1/4 mile- 1:21, 5:28 pace 3:00 Recovery 1/4 mile- 1:23, 5:33 pace 1/4 mile- 1:19, 5:17 pace 1/4 mile- 1:21, 5:24 pace 1/4 mile- 1:21, 5:24 pace CD- 8:26, .98 miles, 8:36 pace The BEST person to answer your question would be Bryan himself but the way I read it is: He warmed up for 10 minutes running at an average pace of 6:46 minute miles (which is 5K race pace for me) He then ran intervals on a 1/4 mile track. He ran one lap (1/4 mile) at HIS 5K pace, stopped, rested for 60 seconds, then repeated that 3 more times. After that 4th lap he rested for 3 minutes. He then repeated that 4-lap process 3 more times. Then he ran a CD (Cool Down) run for 0.98 miles at a slow pace for HIM, 8:36 minute miles. You may have heard the saying "run lots, mostly easy sometimes hard". This is the sometimes hard part. If you run lots but mostly at a slow pace with no intervals like this, you will eventually get to where you can't run a specific distance any faster (Half Marathon for example). These intervals are usually needed to be able to take your race pace to the next level. I am assuming what he means by Recovery is stopping, taking a breather, hydrating etc. There's also something called Active Recovery in which you don't stop but reduce speed substantially. For example I have done intervals where I ran at 5K pace for 1/2 mile then slowed to Half Marathon pace for 1/4 mile but didn't stop. Hope this helps.
Edited by reecealan 2011-08-03 11:59 PM
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