Vo2 phase-run question
I know RnP are taking a little break so could someone help? I'm new to running and I don't know how to do Wednesday's workout. It calls for 2x200, 2x400, 2x200 all at Z5. How do you do that on a treadmill?
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I know RnP are taking a little break so could someone help? I'm new to running and I don't know how to do Wednesday's workout. It calls for 2x200, 2x400, 2x200 all at Z5. How do you do that on a treadmill?
Comments
400 meters is .25 mile
200 meters is .125 miles
I generally add .05 miles to the intervel for Tmill to get up to speed.
Or you could convert the distances to times, based on your Z5 pace. E.g, a Z5 pace of 7:00 converts to 1:45 for a 400.
Unlike Hayes, I literally "hit the ground running" rather than wait for the machine to get up to speed. That is, for the shortest intervals (200s), I keep the machine at the apropriate pace, and just step to the side rails and do high knee kicks or something during the rest interval, then play Wile E. Coyote running past a cliff edge by holding onto the rails, spin my feet in the air, and put them on the tread at the right moment, holding on for a few more seconds to make sure I'm balanced.
Thanks guys, I guess I was over-thinking. It's less of an issue than the 3x30" in my warmups or the 5X20 strides I have been doing. I'll try both approaches since my Z5 pace is only 7:18.
not to hijack but I had a quick question on the "recovery portion" of the play. It says to run the intervals and then "full recovery" but it doesn't have a time for the recovery. ANy thoughts on how long this should be?
I fllow Keith's general principle. I use HR to help me know how long that should be - I've found that letting my HR go down to 60-65% of max , and then startng the next interval usually works. I walk between shorter (200) intervals.
I also use the time approach to this and "round up" due to the treadmill having to get to speed. I recall reading about using this method in Jack Daniels' book but I can't remember is exact approach. Eitherway I started doing the following 3 years ago and have stuck wiht it ever since:
1600 = 6:00
1200 = 4:30
800 = 3:00
400 = 1:30
200 = :45
As Al pointed out this will be different depending on your Z5 pace. My Z5 pace is about :30 faster than those times, but I feel like an interval under :45 is too short and really just a stride at that point.
I increase the treadmill speed and grade about 5 seconds before the start of the inteval and find that it is going the right speed just a few seconds after the interval has started. As far as recovery I just jog for an equal recovery period to the work period... ie. on a 400 i run 1:30 jog 1:30. Again I read this in Daniels book for I pace recovery being about the same time (not distance) as the work. I beleive, one of the key points to this type of interval training (VO2) is to recovery but not let your heart rate go down too much. Hence why the bike VO2 work is very clear as 30/30 or 2.5/2.5 with specific recoveries. FWIW, R pace (which we don't do in EN) actually has a longer recovery than work.
Somedays my jog is at EP and feels fine, other days it is really really slow and almost a walk. However I never stop completely and worse case I go down to like 3 mph on the treadmill... just a personal thing as I hate coming to a complete stop during an interval session.
Another Daniels' VO2 Max pearls is that it takes 2' to get to VO2 max, therefore shorter intervals should have shorter rest to allow the body the "accumulation" factor. Meaning that the HR will reach the VO2 max HR quicker with sorter rest if doing intervals that last less than 2'. So the 200m & 400m workbouts, for me, I should be resting shorter than it takes to do the set. Longer sets (over 2') is where RI should be same time as set. Am I understanding this correctly?
This is a common misconception after spending a lot of time training with a heart rate monitor, since heart rate lags effort. At the end of the day, what you're looking to do is to accumulate as much stimulus at your Z5 pace with adequate recovery, so that you aren't too trashed to do the next day's workout. The plans are designed to do this with progressively longer and more Z5 intervals.
Gotcha, Mike. Thanks.
I went into the vDOT attackpoint website and took my times off of the table for reps. My Vdot is 46 and they had me doing my 200's at 46 seconds and 400's at 1:34. I did these at a 2% incline and then recovered the same distance but at my E pace. Is that okay to do.
The plan stated the run was for 60 min today no pace. I did some at the easy pace and then played around. I was wondering is the remainder to just get it done or is it best to stay in the E pace? Seemed like when it jumped on me it hit me hard. Fatiqued from the bike, run, and then ice skating for the 1st time with my daughter for 2 hours. Got interruped by a call here at the station so only 47 min in but my body and legs were telling me I was done.