I’ve had huge success using 2x20 sets on the bike, working in the 85-95% FTP range. I know that there is no Magical workout for any sport, but this one has worked for me and I prefer simple and consistency in my training.
Has anyone used any similar set for run training?
I’ve used a similar set. I run for two intervals at threshold doing about 5K each. A 2x20, if you will.
Google Jack Daniels’ cruise intervals. They are pretty much the same concept.
The running equivalent is lots of steady miles.
40-50 mins at marathon pace.
20-25 mins at thr. pace.
Both are excellent.
2X20’ at 85-95% are SST intervals
Running similar would be 2X20’ at Daniels T+30
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During the run season, I do 2x20min @ daniels T pace.
85-95 should be for at least 40mins.
I do those too but with 10’ between them. Still, it’s a hard workout and normally after warm up and cool down I’m near 8.5 miles.
jaretj
+1 on cruise intervals.
Also, there’s the classic tempo run. Take the pace you could hold for an hour, and run for 20-40 minutes at that pace.
There are variations on this (60 minutes at half-marathon pace, 30 minutes at 10 mile pace), but the gist is the same. Run for an extended period of time at a pace that’s “comfortably hard”.