No Interval Success
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KTJ
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Re: No Interval Success

by KTJ » Fri Jul 16, 2010 12:42 pm

Tinman -- what is "moderate pace" for someone running a 17:30 5K?  Thanks.

rxb
 

Re: No Interval Success

by rxb » Fri Jul 16, 2010 1:44 pm

Go to the Tinman Tools dropdown (log in first), click on Charts and you'll find a Distance Training Chart with the various training paces for runners of all abilities. 

Moderate pace for a 17:30 5k runner is 7:09/mile (4:26/km). 

KTJ
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Re: No Interval Success

by KTJ » Fri Jul 16, 2010 1:54 pm

Ah, thank RXB.  I've got that chart saved but never noticed the 'moderate' column. 

Wow, 7:09 seems pretty slow for a moderate pace.  Norm Green must have been really booking.  His moderate pace (based on a guessed 15:30 5K) is 6:22, yet he usually ran 5:30-5:45 pace every single day.  I guess his recovery rate was so extraordinary that it allowed him to run like this--and set records.

Tinman
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Re: No Interval Success

by Tinman » Fri Jul 16, 2010 7:13 pm

I think Norm Green would have performed at an even higher level in shorter races had he included some faster running in small amounts regularly. Even 3 x 1km at 5km-3km pace with 600 jog every other week during his prime racing season would have helped in transfer excellent endurance to a higher stamina level. (I don't think Norm's training was balanced. I think he could have run even faster in races, if he had balanced his training during periods prior to goal races.

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ruchika
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Re: No Interval Success

by ruchika » Fri Apr 05, 2019 2:43 am

The neuroendocrine framework is very touchy to changes in rest periods both in a small scale setting (inside an exercise) and in a full-scale setting (planning of rest/simple days). Most sprinters will see that a CV or beat interims feel simpler than persistent keeps running at a comparative pace regardless of whether the interim exercise covers more separation. In any case, we know from the lab that blood lactate levels won't come back to resting levels amid the rest times of such interim exercises, demonstrating that the lactate profile of the two kinds of exercises will be generally comparable. What gives? A noteworthy distinction between the two kinds of exercises originates from the effect on the body's "battle or-flight" instruments, which are directed hormonally. A persistent keep running at a quick pace has the "battle" system turned on near to the max amid the session, though the hormonal pressure is directed amid the interim rendition of the exercise. At the point when sprinters get that "stale" feeling, it is frequently in light of the fact that the body's "battle" instrument has been exhausted and the framework loses the capacity to manage itself. The interim run gives us that vigorous advantage without the equivalent neuroendocrine hazard.

RolandCape
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Re: No Interval Success

by RolandCape » Thu Apr 11, 2019 2:33 am

Bumping the thread 9 years ago? c'mon.
Read this or this!

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