Volume of CV and Tinman Tempo

[molog]

I have seen mention of having a limited volume of the CV reps, and Tinman Tempo based on current fitness.  I have run the equivalent of a 21:00 5k (based off of a 1.5 mile time trial) and was wondering what I should limit myself too.  Should I only do 4x1k at CV instead of the 5x1k I typically see prescribed?  Is there an equation or rule of thumb to estimate how much to do of either of them?

[dkggpeters]

Try this link:

http://www.therunzone.com/http://www.therunzone.com//viewtopic.php?p=13012#p13012

There is another thread that provides a chart which I cannot find bu the chart is below:

To read a 20 minute 5k would equate to 18.2 to 22.1 of CV Volume by rep duration.  So if a 1K takes 4 minutes then you would do 5 reps (5 reps * 4 min = 20 min).

5km Time   CV time (min.)   
13   28.00   -34.00
14   26.00   -31.57
15   24.27   -29.47
16   22.75   -27.63
17   21.41   -26.00
18   20.22   -24.56
19   19.16   -23.26
20   18.20   -22.10
21   17.33   -21.05
22   16.55   -20.09
23   15.83   -19.22
24   15.17   -18.42
25   14.56   -17.68
26   14.00   -17.00
27   13.48   -16.37
28   13.00   -15.79
29   12.55   -15.24
30   12.13   -14.73
31   11.74   -14.26
32   11.38   -13.81
33   11.03   -13.39
34   10.71   -13.00
35   10.40   -12.63
36   10.11   -12.28

[dkggpeters]

For Tempo use 720/5km time.  ie 20 minutes 5km would equate to 36 minutes of Tinman Tempo (720/20)

[dkggpeters]

Found the link on CV Duration:

http://www.therunzone.com/http://www.therunzone.com//viewtopic.php?p=9920#p9920

Link on Tempo duration rule of thumb

http://www.therunzone.com/index.php?topic=1912.msg9214;topicseen#msg9214

[molog]

Thanks!  I appreciate the info!