Which session vo2 or tempo

Woddle

I'm trying to incorporate a schedule into my racing calendar. The schedule has me doing a tempo(2x2mile) and a vo2 session(5x600m@5k pace) and a longish run of 10-12 miles each week. My question is if I have a race during the week(Thursday) which session should I leave out. The race distances for now are 5k and less. I don't want to leave the long run out so I'm guessing it should be the vo2 session or am I wrong. Also none of these races are goal races so there is no tapering needed.

Peckham

I always consider short distance races to be similar to tempo, so drop this session when there's a race on.

Running Bing

Woddle wrote: »

I'm trying to incorporate a schedule into my racing calendar. The schedule has me doing a tempo(2x2mile) and a vo2 session(5x600m@5k pace) and a longish run of 10-12 miles each week. My question is if I have a race during the week(Thursday) which session should I leave out. The race distances for now are 5k and less. I don't want to leave the long run out so I'm guessing it should be the vo2 session or am I wrong. Also none of these races are goal races so there is no tapering needed.

Woddle is that from a specific plan your following?

It seems very soft for a vo2 max workout. I would'nt imagine you would actually get much running at VO2 max in with that workout unless your rest period is very short.


The general consensus seems to be that fewer longer intervals are better than more shorter ones so 4X1000 is better than 5x800 even though you cover the same distance at I pace.

Of course I could be talking crap and if its from a programme your following its probably right (could be other benefits Im missing). Id be interested to hear from somebody with a bit more knowledge on this.

Peckham

Babybing wrote: »

Woddle is that from a specific plan your following?

Looks like a session from the mighty Pfitzinger. His V02 max sessions are quite "easy" in the earlier weeks of a training cycle.

Running Bing

Peckham wrote: »

Looks like a session from the mighty Pfitzinger. His V02 max sessions are quite "easy" in the earlier weeks of a training cycle.

Right Ill just go and insert my foot in my mouth then.:P

Woddle

Yep Peckham is spot on, its from Pfitzinger&Douglas road racing for serious runners and its in week 2. He does have a 6x800, 5x1200 & 4x1600 and a few hill workouts later on. Looks good

Racing Flat

Tempo Sun or Mon at the latest. Race Thurs. Long run Sat or Sun. The race, being short is more akin to a 5 x 600 session than the tempo run, so do the race instead of that session. Also, it's easier to recover from a tempo than a speed sesion, so will be better for the race. Don't go mad with the pace of the tempo run relatively soon after the marathon.

shels4ever

Are you going to target a specific race? of just race a lot during the summer?

Woddle

I'll target the adidas 5 miler and from now till then will have a few races, nothing greater than 10k though and then come August I'll do the Longford half.

I havn't forgotten about the pm you sent me