After 2 "false starts" we finally get to start meeting, for real. We have permission from everybody, but we're still going to obey physical distancing guidelines. So, everything that applied for the last time we tried to start meeting, still applies now.
We will be meeting in the stadium at 7:00 on Mon, Wed, Thu.
Running sessions will be followed by short strength / core sessions.
On Monday, Black group will do their tempo runs, Gold group will do their fartlek runs, White group will run a 6 minute test.
In order to educate you about the types of training efforts we'll do, I've made the following 2 videos. These videos explain a LOT about the type of efforts we need to be putting in, but they don't explain EVERYTHING. So, I will be continuing to try and give you the info that will help you understand what we are doing
Please watch these videos before the workout on Monday.
So, to summarize:
- To do anything well, you need to spend as long as possible doing that thing
- Run too slow, you don't get a tremendous training effect, run too fast, and you can't do it for very long.
- Paces at the high end of zone 2 are in a sweet spot. They are fast enough to create a good training effect, but slow enough that you can do them for a fairly long time. The amount of time I'd aske you to run at each pace is as follows
- 75% - 30-70 minutes
- 80% - 15-40 minutes (could be broken into intervals of 5-15 minutes)
- 85% - 15-25 minutes (could be broken into intervals of 4-7 minutes)
- 90% - 12-24 minutes total, broken into intervals of 2-5 minutes
- Paces faster than that, we don't do too much of.
- These paces are based on what you have already acheived on a 6 minute test.
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