Ole Joes Rants and Raves: (Little Training Lingo and a sample of my old training Projected Pace and Target Training Run Times from the 60s and 70s based on my 5K PR of 13:12): 13:12 Pace per mile 4:15 Miles per hour 14.14 Pace per Kilometer 2:38 Kilometers per hour 22.75 Meters per second 6.32 Easy Run: 5:34 min/mile pace Tempo Run: 4:38 min/mile pace Maximum-Oxygen Run: 4:11 min/mile pace Speed Form Run: 3:53 min/mile pace Long Run: 5:34 - 6:19 min/mile pace Yasso 800s: 2:08 min/800 pace (Note: only ran a 2:19 marathon) Easy Run: Top coaches and exercise physiologists believe that most runners should do 80 to 90 percent of their weekly training at the easy run pace this includes your long runs, done at approximately the same pace. Easy runs build your aerobic fitness, and your muscular and skeletal strength. They also help you burn more calories and recover for harder workouts. Tempo Run: Help you improve your running economy and your running form. They are often described as hard but controlled runs, and they will help you prepare for races of 10,000 meters to the marathon. Maximum-oxygen Run: These workouts help you improve your running economy and your racing sharpness. These workouts are often called interval workouts, and are most useful when you are preparing for a race of 5999 meters to half-marathon. When you run these workouts, you are running at or near 100 percent of your maximum oxygen capacity, which scientist call max VO2; hence the name for these runs. Speed Form Run: These workouts help improve your running economy, form and leg speed. These are also interval workouts tailored to help you prepare for races of 800 meters to 5000 meters. You should do speed-form workouts no more than once a week, and they should make up no more than 4 to 8 percent of your total training. Long Run: These workouts form the foundation of all marathon training programs. Long runs build everything from your confidence to your discipline to your fat-burning. So, even when youre not training for a specific marathon, its good idea to do at least one semi-long run a week. Because long runs are done at a relaxed pace, Theres great latitude in how fast you actually run. Yasso 800s: Were invented by Bart Yasso, who has run more than 50 marathons and ultra marathons. Because of their simplicity, Yasso 800s have proven popular and useful for marathoners worldwide. Basically, Bart says that if you want to run a marathon in 2:45, 3:29 or 4:11, you should train to the point where you can run 10 repeats of 800 meters in the same time 2:45. 3:29 or 4:11. The only difference is that you marathon time is hours; minutes and your 800 time is minutes; seconds.
Posted on: Fri, 25 Oct 2013 18:14:04 +0000
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