INCURABLE DATA GEEK

Hi Sami. I wanted to ask more about the run sessions you do. I know you like a just below, just at, and just above marathon pace, but what other sessions do you do? As I'm gaining improvements on the bike, is it reasonable to assume 4x8 mins and 8x4s at threshold or just above are good run sessions too? I quite like a pyramid session to get my HR really high for short periods too as I feel I get the benefit from this. In any event, the new training regime is a revelation! Thanks!

ironmanmarc

Hey Marc - first off, I’m not a professional coach, so I’m not trying to pretend I can give a scientifically proven answer.
However, based on my own experience and smarter people around me, I think the overall approach to fitness gains (e.g., to increase mitochondrial density) in endurance sports is pretty simple: perform enough high intensity exercise, rest enough in between to let body supercompensate, and repeat the same with even more power/speed. Some people would still argue that slogging slow miles will get you there too - I think the evidence support good doses of high intensity exercise to build fitness (even long distance endurance) much faster.

With that, I don’t think the exact internal pace or minutes matter that much. The key is to work hard (not too hard), then recover enough to be able to be stronger next time (or very soon). The “work hard” for running could be 10*1min with 1 min recovery really fast (call it Z5+ or well above lactate threshold) or 5*5minutes(about a mile) at threshold. If you start spending more than 30minutes (running) well above your lactate threshold in one workout, you’ll probably need too many days to recover.

I typically start doing longer and closer to race pace intervals closer to the race and more super high end (close to VO2Max) earlier. As with any exercise, variety is key to improve optimally, so I would not do 4*8minutes in each interval workout for 4 months.
KISS = keep it stupid simple. :)

Hope that helps.

Posted 3 months ago