*********
Update, see later post.
Redid this progression.
Starting 5k: 17:37
8 weeks later
Finishing 5k: 16:59
********
I came across this paper via the Empirical Cycling podcast that studied runners training at MLSS with an interval time progression
link to paper on scihub
The study had runners train for 6 weeks. with 2 workouts a week running at MLSS pace. For my own testing I will be using the Jack Daniels T pace.
This has me running around 6:10/mile. with 5min rest between intervals
Week 1 3x10 2x15
Week 2 3x12 2x18
Week 3 3x14 2x21
Week 4 3x16 2x24
Week 5 3x18 2x27
Week 6 3x20 2x30
I've used a similar method in my bike training for 2 separate blocks and saw really good results.
So now with IM MD officailly cancelled I figured why not have something else to train for.
Completed the first workout today and here are the results. I'll be posting workouts as I complete them.
Went out a little fast, still trying to find the pace. Feels very doable and looking forward to the next workout on Sunday
I plan to be running between 38 - 50 mpw depending on how I feel
IG - @ryanppax
http://www.geluminati.com
Use code ST5 for $5 off your order
Update, see later post.
Redid this progression.
Starting 5k: 17:37
8 weeks later
Finishing 5k: 16:59
********
I came across this paper via the Empirical Cycling podcast that studied runners training at MLSS with an interval time progression
link to paper on scihub
The study had runners train for 6 weeks. with 2 workouts a week running at MLSS pace. For my own testing I will be using the Jack Daniels T pace.
This has me running around 6:10/mile. with 5min rest between intervals
Week 1 3x10 2x15
Week 2 3x12 2x18
Week 3 3x14 2x21
Week 4 3x16 2x24
Week 5 3x18 2x27
Week 6 3x20 2x30
I've used a similar method in my bike training for 2 separate blocks and saw really good results.
So now with IM MD officailly cancelled I figured why not have something else to train for.
Completed the first workout today and here are the results. I'll be posting workouts as I complete them.
Went out a little fast, still trying to find the pace. Feels very doable and looking forward to the next workout on Sunday
I plan to be running between 38 - 50 mpw depending on how I feel
IG - @ryanppax
http://www.geluminati.com
Use code ST5 for $5 off your order