Z5/IP Runs

Mark Cardinale

I've been doing some unstructured training waiting for the outseason to start next week.  Today i went to the track and ran 4 x 400 at IP and that got me to thinking that i don't recall seeing IP runs in any of the training plans.  I checked the run workouts in the run focused plan and didn't see any IP runs in that plan.  I know we do VO2 bike workouts, but is there a reason why we don't do corresponding Z5 run workouts within EN, or do we and i'm just looking at the wrong plans?  Is the physical toll of Z5 too great?  Thanks!

cgres123

Yes your plan in the OS will call for IP/Z5 in small amounts 200s with full recoveries as I recall perhaps 400s too.

MattAaronson

The advanced OS plan has historically had an 8-week block that included 400s, 800's, 1000's, 1600s, etc. But in general there is less VO2 compared with LT work like 1, 1.5 and 2 mile repeats at TP/z4.

Al Truscott

Posted By Matt Aaronson on 21 Oct 2013 01:07 PM


The advanced OS plan has historically had an 8-week block that included 400s, 800's, 1000's, 1600s, etc. But in general there is less VO2 compared with LT work like 1, 1.5 and 2 mile repeats at TP/z4.

You'll also find them in the Get Faster, Short Course, and running hack plans. Which leads me to think that for long course tri racing, which is done at Marathon Pace (HIM) and slower (IM), that sort of high speed run training is less important. The long course plans do include some strides, which are faster than 5K intervals of 30". A little bit of that goes a long way.

Mark Cardinale

@Al, Matt, and David - thank you for your responses.  You are all correct.  Sure enough Z5 efforts are sprinkled into the plans mentioned.  I guess i didn't look hard enough.  Although Z5 is not as heavily emphasized as Z4 in any of the plans, I think you are correct, Al, in that a little Z5 goes a long way.  Thanks all!