In the table I have suggested you design your own intervals workouts, because some of you will already be doing this, and will have a good idea of what works for you. I will also be suggesting ideas for intervals workouts in my weekly posts - so look out for those! Should be fun π
π₯TEST YOUR PACES:
Although the weather isn't very nice at the moment (well, it's horrid here!), I suggest you go out and test your paces. You will be able to estimate the numerical paces that match your level of effort, and this will help you plan your training runs. You may well see these paces improve over the duration of the plan π
Strength and cross-training chat coming next!
roseabi xx
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roseabi
Ultramarathon
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I agree with trying out paces and giving it some thought in advance.
After my endless questions, it helped me to think of each of them in terms of my 5k race pace (intervals should be a bit faster, parkrun is at that pace), 10K race pace (tempo should be about that pace, or maybe a little slower, as it takes me just over an hour to race 10K), HM pace (calculated from my desired HM time), then by default my easy had to be slower than all of those! Time will tell whether that is a sensible approach for me or not
Thanks for this great reference roseabi . Just looking through it alongside my plan, and itβs starting to dawn on me that because I donβt really want to miss doing Tempo Parkruns, Iβve not really got interval training options.
Iβd started trying to throw in a few 30/20/10 intervals at the end of my longer runs, but gave up once these got longer. Do you think it would be OK to sometimes do a few just at the end of the shorter Easy runs?
Yes, itβs kind of a social thing as I go to run it with my husband and other friends. But Iβd not do it as speed intervals as Iβm too competitive for my best time!
During all this talk about pacing - I've been focusing on bringing down my easy pace, but realistically my RW suggested easy is a bit too slow for me. But what can I do - it's either lower 'easy' or increase 'goal HM pace'. Oh? wait a minute? well, maybe I should try that after all?
So I've modified my target pace ranges slightly. GHMP is now slightly faster and the other three are as I had them. Went out today for a pace run and made a pretty decent job of 1.5k easy. 3k GHMP, 1.5k easy. I didn't feel I was having to run quite so unaturally this time and largely stayed within the ranges I had set on the Garmin - once I pressed the button enough times to get it actually started that is!!! (The first 0.5k was so peaceful I thought I must have been on target pace the whole way - til I checked my watch and saw it was still waiting for me to start duh! )
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