a*********h
发帖数: 306 | 1 I started my first interval exercise in a high-school stadium today (
particularly recommended and inspired by yhflogan). I did 4 x 800M with a
very slow recovery 400M between (to make sure I am refreshed for the next
round).
Since my target 5K pace is 6:50, I set my interval pace to 6:50-0:30 = 6:20
(about 3:10 for 800M) based on internet recommendation.
Finally, my four 800M time came out to be 3:12, 3:07, 3:06, 3:01. I didn’t
push it very hard. My feeling afterwards is obviously better than t | m**k
发帖数: 18660 | 2 too fast?
难道interval pace不是应该5K pace么？
or .you can run a sub 20 5K easily :)
20
t
I
training?
【在 a*********h 的大作中提到】
: I started my first interval exercise in a high-school stadium today (
: particularly recommended and inspired by yhflogan). I did 4 x 800M with a
: very slow recovery 400M between (to make sure I am refreshed for the next
: round).
: Since my target 5K pace is 6:50, I set my interval pace to 6:50-0:30 = 6:20
: (about 3:10 for 800M) based on internet recommendation.
: Finally, my four 800M time came out to be 3:12, 3:07, 3:06, 3:01. I didn’t
: push it very hard. My feeling afterwards is obviously better than t
| a*********h
发帖数: 306 | 3 That is only for 800M. Are you talking about 1m interval?
I got my plan from the following paragraph
When trying to conduct workouts that improve VO2 Max, try to sustain that
pace for approximately 3-4 minutes, which can equate to intervals of 800-
1000 meters. Using the example above (if your 5k PR = 21:42), you’ll want
to plan your VO2 Max workout to run 800-meter intervals at a 3:15-3:20 pace.
Initially try running 3-4 intervals that are 800-1000 meters long at your
VO2 Max pace to start out
【在 m**k 的大作中提到】
: too fast?
: 难道interval pace不是应该5K pace么？
: or .you can run a sub 20 5K easily :)
:
: 20
: t
: I
: training?
| m**k
发帖数: 18660 | 4 en. 好像我错了。
interval还是比5K快。但是从这个公式。快不过10'' :
http://www.attackpoint.org/trainingpaces.jsp?dist=5000&units=meters&time=20%3A00
pace.
the
【在 a*********h 的大作中提到】
: That is only for 800M. Are you talking about 1m interval?
: I got my plan from the following paragraph
: When trying to conduct workouts that improve VO2 Max, try to sustain that
: pace for approximately 3-4 minutes, which can equate to intervals of 800-
: 1000 meters. Using the example above (if your 5k PR = 21:42), you’ll want
: to plan your VO2 Max workout to run 800-meter intervals at a 3:15-3:20 pace.
: Initially try running 3-4 intervals that are 800-1000 meters long at your
: VO2 Max pace to start out
| a*********h
发帖数: 306 | 5 Thanks for the great site.
looks like i am doing a repetition. First time heard of this term.
need more research on this.
【在 m**k 的大作中提到】
: en. 好像我错了。
: interval还是比5K快。但是从这个公式。快不过10'' :
: http://www.attackpoint.org/trainingpaces.jsp?dist=5000&units=meters&time=20%3A00
:
: pace.
: the
| j*********g
发帖数: 3826 | 6 AM上说是interval时间的50%~90%
pace.
the
【在 a*********h 的大作中提到】
: That is only for 800M. Are you talking about 1m interval?
: I got my plan from the following paragraph
: When trying to conduct workouts that improve VO2 Max, try to sustain that
: pace for approximately 3-4 minutes, which can equate to intervals of 800-
: 1000 meters. Using the example above (if your 5k PR = 21:42), you’ll want
: to plan your VO2 Max workout to run 800-meter intervals at a 3:15-3:20 pace.
: Initially try running 3-4 intervals that are 800-1000 meters long at your
: VO2 Max pace to start out
| y******n
发帖数: 4527 | 7 My pleasure to see someone is inspired by myself, haha :D
I think it is pretty good interval pace.
You may need to run more repeats and try some 400 m interval as well.
20
t
I
training?
【在 a*********h 的大作中提到】
: I started my first interval exercise in a high-school stadium today (
: particularly recommended and inspired by yhflogan). I did 4 x 800M with a
: very slow recovery 400M between (to make sure I am refreshed for the next
: round).
: Since my target 5K pace is 6:50, I set my interval pace to 6:50-0:30 = 6:20
: (about 3:10 for 800M) based on internet recommendation.
: Finally, my four 800M time came out to be 3:12, 3:07, 3:06, 3:01. I didn’t
: push it very hard. My feeling afterwards is obviously better than t
|
|
