Tuesdays @ 17:45 & 18:30 Thursdays @ 18:30
Next week we continue to increase the duration of the hill repetitions in the Public Park on Tuesday and on Thursday we have the XC sharpener session in preparation for the races at Livingston next Saturday (9th). Remember, there is always the option to come along and have an easy run.
If you are planning to go straight to the session start points, make sure you are properly warmed up before the sessions begin. Please be aware that you leave any garments, valuables or other personal possessions entirely at your own risk and don’t forget your hi-viz clothing, which should be worn at all times. Also, as it’s getting colder, do make sure you wear suitable warm clothing as cold muscles are more likely to get injured.
If racing during the week ahead, or recovering from the weekend, we recommend that you reduce the intensity of the session by reducing the number of repetitions and/or the pace at which you run. This will keep you fresh for the race, or aid your recovery.
One final thing. At this time of year, there can be a lot of infections (such as colds) doing the rounds, some of which can be particularly nasty and difficult to shift. If you are not feeling 100%, we would recommend that you do not train and take sufficient time off to recover fully. It’s much better to miss a few days at the outset, rather than struggling on for weeks.
Daniels Training Guidelines
1. Interval Pace: VO2max Intervals
Intensity: Intervals are “hard” but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race. Intervals are best if they involve runs of 3 to 5 minutes each (800m and 1000m workbouts are typical), with jog recoveries of similar duration (not necessarily, equal distance); relative to the runs they follow. If a workout calls for “hard” runs, then go by feel and imagine 5k race pace, as the intensity of each run.
Purpose: Stress your aerobic power (VO2max). It takes about two minutes for you to gear up to functioning at VO2max so the ideal duration of an “Interval” is 3-5 minutes each. The reason not to go past 5-minutes is to prevent anaerobic involvement, which can result in blood-lactate build-up.
2. Repetition Pace: ‘Fast’ Reps and strides
Intensity: Reps are fast, but not necessarily “hard”, because work bouts are relatively short and are followed by relatively long recovery bouts. Recoveries are to be long enough that each run feels no more difficult than the previous run, because the purpose of Reps is to improve speed and economy and you cannot get faster (nor more economical) if you are not running relaxed. If it takes 3 minutes recovery between Rep 400s, then that is what is needed. Reducing rest time between individual work bouts does not make for a better workout, in fact it probably makes for a worse workout because the short rests could increase the stress and lead to poor economy. Think of Reps as similar to current 1500 or mile race pace.