General Discussion Triathlon Talk » 07.03.2011 Wednesday's Workout Rss Feed  
Moderators: k9car363, alicefoeller Reply
 
 
of 2
 
 
2011-08-03 11:57 PM
in reply to: #3627874

User image

Master
3888
20001000500100100100252525
Overland Park, KS
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.. Embarassed

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


2011-08-04 12:10 AM
in reply to: #3627151

User image

Pro
6520
50001000500
Bellingham, WA
Subject: RE: 07.03.2011 Wednesday's Workout
30 minute run. First workout back after IM last Saturday.
New Thread
General Discussion Triathlon Talk » 07.03.2011 Wednesday's Workout Rss Feed  
 
 
of 2