w****1
发帖数: 4931 | 1 Inspired by El Guerrouj's workout, I did a real fartlek on the treadmill
today. 1 mile warm up @ 7:30 pace, then
1 mile @ 6:00, followed by 5 min recovery @ 6-7mph, next 5 minutes @ 5:53 (
10.2mph), followed by 5 min
recovery, next 4 minutes @ 5:46 (10.4mph), 5 min recovery, 3 minutes @ 5:40
(10.6mph), 5 min recovery, 2
minutes @ 5:33 (10.8mph), 3 min recovery, 1 min @ 5:00 (12mph), cool down.
It felt like the best speed work
I have done, truly boosts my confidence in holding a sub 5:50 pace,
so | b***i
发帖数: 10018 | 2 great workout, you will run a sub18 5k soon.
40
【在 w****1 的大作中提到】
: Inspired by El Guerrouj's workout, I did a real fartlek on the treadmill
: today. 1 mile warm up @ 7:30 pace, then
: 1 mile @ 6:00, followed by 5 min recovery @ 6-7mph, next 5 minutes @ 5:53 (
: 10.2mph), followed by 5 min
: recovery, next 4 minutes @ 5:46 (10.4mph), 5 min recovery, 3 minutes @ 5:40
: (10.6mph), 5 min recovery, 2
: minutes @ 5:33 (10.8mph), 3 min recovery, 1 min @ 5:00 (12mph), cool down.
: It felt like the best speed work
: I have done, truly boosts my confidence in holding a sub 5:50 pace,
: so
| b***i
发帖数: 10018 | 3 coincidentally, i was watching this El Guerrouj vs Bekele Athens
Olympics 5000m video again earlier today.
Really got inspired from these greatest athletes of all time.
40
【在 w****1 的大作中提到】
: Inspired by El Guerrouj's workout, I did a real fartlek on the treadmill
: today. 1 mile warm up @ 7:30 pace, then
: 1 mile @ 6:00, followed by 5 min recovery @ 6-7mph, next 5 minutes @ 5:53 (
: 10.2mph), followed by 5 min
: recovery, next 4 minutes @ 5:46 (10.4mph), 5 min recovery, 3 minutes @ 5:40
: (10.6mph), 5 min recovery, 2
: minutes @ 5:33 (10.8mph), 3 min recovery, 1 min @ 5:00 (12mph), cool down.
: It felt like the best speed work
: I have done, truly boosts my confidence in holding a sub 5:50 pace,
: so
| w****1
发帖数: 4931 | 4 Here is a version with higher resolution:
http://www.youtube.com/watch?v=d54hG-bmGmg&feature=related
That race started real slow for these guys. Powerful as Bekele is, he cannot
beat El Guerrouj in the mile.
Here is El Guerrouj's best mile:
http://www.youtube.com/watch?v=XvCsj7eJKKA
When you are running a blistering pace and can't breathe, just think about
how hard these guys pushed.
【在 b***i 的大作中提到】
: coincidentally, i was watching this El Guerrouj vs Bekele Athens
: Olympics 5000m video again earlier today.
: Really got inspired from these greatest athletes of all time.
:
: 40
| b***i
发帖数: 10018 | 5 yes, i watched this video today too.
Before this I was reading Roger Bannister's 4min mile story.
【在 w****1 的大作中提到】
: Here is a version with higher resolution:
: http://www.youtube.com/watch?v=d54hG-bmGmg&feature=related
: That race started real slow for these guys. Powerful as Bekele is, he cannot
: beat El Guerrouj in the mile.
: Here is El Guerrouj's best mile:
: http://www.youtube.com/watch?v=XvCsj7eJKKA
: When you are running a blistering pace and can't breathe, just think about
: how hard these guys pushed.
| f*******g
发帖数: 3304 | 6 6-5-4-3-2-1 加油啊
【在 w****1 的大作中提到】
: Inspired by El Guerrouj's workout, I did a real fartlek on the treadmill
: today. 1 mile warm up @ 7:30 pace, then
: 1 mile @ 6:00, followed by 5 min recovery @ 6-7mph, next 5 minutes @ 5:53 (
: 10.2mph), followed by 5 min
: recovery, next 4 minutes @ 5:46 (10.4mph), 5 min recovery, 3 minutes @ 5:40
: (10.6mph), 5 min recovery, 2
: minutes @ 5:33 (10.8mph), 3 min recovery, 1 min @ 5:00 (12mph), cool down.
: It felt like the best speed work
: I have done, truly boosts my confidence in holding a sub 5:50 pace,
: so
| b***r
发帖数: 4186 | 7 I copied your plan. But not as fast,
8mph for 7:30m, then a 3 minutes walk at 4mph,
8.2mph for 6m, then a 3 minutes walk;
8.4mph for 4:40m, then recovery;
8.6mph for 3m, then recovery;
8.8mph for 1:30m, then hooray I am done.
I also did a 5K before then drill, do not feel bad at all. Next time
will try to change the walking recovery to jogging recovery.
treadmill
5:53 (
5:40
down.
【在 w****1 的大作中提到】
: Inspired by El Guerrouj's workout, I did a real fartlek on the treadmill
: today. 1 mile warm up @ 7:30 pace, then
: 1 mile @ 6:00, followed by 5 min recovery @ 6-7mph, next 5 minutes @ 5:53 (
: 10.2mph), followed by 5 min
: recovery, next 4 minutes @ 5:46 (10.4mph), 5 min recovery, 3 minutes @ 5:40
: (10.6mph), 5 min recovery, 2
: minutes @ 5:33 (10.8mph), 3 min recovery, 1 min @ 5:00 (12mph), cool down.
: It felt like the best speed work
: I have done, truly boosts my confidence in holding a sub 5:50 pace,
: so
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