fast in intervals slow in races or tempos?

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kresimir.karas@gmail.com
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fast in intervals slow in races or tempos?

Post by kresimir.karas@gmail.com » Tue Jan 26, 2021 2:25 pm

Hello i mostly run 10k and halfmarathon. I have problem with training. In CV intervals i can run 5:35/km (4x1km) but i have problem with continous tempo. When i try to run Tinman long tempo run 40 min, my heart rate jums high after only 3km at tempo 6:40/km, from 3km to the end of training its survival mode. Everything like intervals 20x1 min training i run with avg tempo of 5:10/km (fast one) and that is much easier to me that running continously 40 min at Tinman tempo pace (6:40/km) which is at much slower pace. Do you have any advice how to train?
In the past i run 20 marathons but after ankle injury i am so slow and fat.

NIch_xc
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Re: fast in intervals slow in races or tempos?

Post by NIch_xc » Wed Mar 17, 2021 2:27 pm

My guess is just make those tempos also in the from of intervals and slowly lengthen them until you can handle full blown tempos.
Here's an example: start with 5x5 min w/ 1 min rest --> 6x5 min --> 7x5 min --> 8x5 min --> 4x8 min w/ 2 min rest --> 5x8 min --> 4x10 min --> 4x10 min w/ 1 min rest --> 2x20 min w/ 2 min rest --> 40 min.
You could also stop at any point in that progression and still benefit, 40 minutes is not the end all.

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