1/2 mara training program, 100m reps, recoery interval?

--amadeus--

Hi, quick question. I have a P&D 1/2 mara program copied from the Noakes Lore of running book. It has a lot of 12*100m reps in it but it doesn't state a recovery interval. It was teh first one of teh program last night (I only had to do 10) and I took 30 sec recoveries. This was based on it being a VO2 max session so I didn't want the recovery to be so long that my HR returned to normal. I was able to complete and maintain more or less even efforts (faded in the last couple) but does anyone have any advice on how long a recovery I should leave?

Reps were mostly in the 17 - 18 second range (I'm built for endurance, not speed!) and I'm aiming at a 1:22 - 1:30 half depending on training. Pretty unfit at the moment but paced the Limerick half in 1:39:3x last week.

Thanks

BeepBeep67

If they are like the ones in the marathon training I think they suggest walking 100mts ot jogging 200mts as the recovery, so maybe a min recovery.

tergat

--amadeus-- wrote: »

Hi, quick question. I have a P&D 1/2 mara program copied from the Noakes Lore of running book. It has a lot of 12*100m reps in it but it doesn't state a recovery interval. It was teh first one of teh program last night (I only had to do 10) and I took 30 sec recoveries. This was based on it being a VO2 max session so I didn't want the recovery to be so long that my HR returned to normal. I was able to complete and maintain more or less even efforts (faded in the last couple) but does anyone have any advice on how long a recovery I should leave?

Reps were mostly in the 17 - 18 second range (I'm built for endurance, not speed!) and I'm aiming at a 1:22 - 1:30 half depending on training. Pretty unfit at the moment but paced the Limerick half in 1:39:3x last week.

Thanks

Hi Amadeus,

I had a look at the program and the 100m efforts are only for basic leg speed and not meant to be used for anything else.

By doing what you did you were doing a lactate tolerance workout as such. This is not good for HM training as it lowers PH of the muscle and eats away at your endurance base.

In future do these after an easy run and always use walk back recovery or at least 60-90 secs easy jog. The 100m efforts should be done at 3km-5km pace and no faster.

Tergat

--amadeus--

tergat wrote: »

Hi Amadeus,

I had a look at the program and the 100m efforts are only for basic leg speed and not meant to be used for anything else.

By doing what you did you were doing a lactate tolerance workout as such. This is not good for HM training as it lowers PH of the muscle and eats away at your endurance base.

In future do these after an easy run and always use walk back recovery or at least 60-90 secs easy jog. The 100m efforts should be done at 3km-5km pace and no faster.

Tergat

Excellent, thank you. So if I follow you correctly I should be running these with almost full recovery?

My intention is to use the 1/2 training program to build leg speed prior to a 16/17 week training program for the Amsterdam marathon (as per your previous advice, I think, a speed cycle prior to the main marathon cycle?) I've never raced a half before but went through halfway in Octobers marathon in 1:29:xx and McMillan predicts 1:25ish. With that in mind do you have any speed sessions that you (or anyone else) would recommend?

tergat

--amadeus-- wrote: »

Excellent, thank you. So if I follow you correctly I should be running these with almost full recovery?

My intention is to use the 1/2 training program to build leg speed prior to a 16/17 week training program for the Amsterdam marathon (as per your previous advice, I think, a speed cycle prior to the main marathon cycle?) I've never raced a half before but went through halfway in Octobers marathon in 1:29:xx and McMillan predicts 1:25ish. With that in mind do you have any speed sessions that you (or anyone else) would recommend?

Hi Amadeus,

Yes these are only meant to be strides @ 3km-5km pace to keep in touch with basic leg speed and done once/twice weekly after easy runs. Also alactate short hill sprints (40m-60m with full walk back recovery 2-3 mins) are excellent for leg speed and leg strength.

If you are aiming to improve speed before a marathon/HM block of training it is 5km/10km paces you should be running at. So do some 400-1000m reps at 5km pace and 1000m-1600m reps at 10km pace. Also do some long workouts with HM pace km/miles included in it.

Tergat

tisnotover

Hi Amadeus,

I would agree on the mile repeats at 10km pace, and maybe progressing to km repeats.That'd be one key workout

The 2nd and prob more important, would be tempo intervals, maybe something with following progression: 2*1.5mile -> 2*2mile, 3*2mile, 4*2mile (though I only got to 3*2mile !:rolleyes:), 2mins recovery between repeats. pace would be between CURRENT 10m and 1/2pace.