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Training zones?

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  • 11-11-2019 1:57pm
    #1
    mathie
    Registered Users Posts: 5,093 ✭✭✭


    Hi

    Does anyone know the difference between Speed / Vo2max / LT?
    (as described here https://lukehumphreyrunning.com/hmmcalculator/race_equivalency_calculator.php)

    Lactate Threshold (fast)
    Speed Workouts (faster - roughly 30s per mile faster)
    Vo2max Workouts (fastest - roughly 30s per mile faster still)

    I'm looking at the Hansons method of training for but it only seems to reference Speed or Strength sessions there.

    It says to do one speed / strength session per week.

    Thanks
    M


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    #2
    Lazare
    Registered Users Posts: 4,412 ✭✭✭Lazare


    The order is wrong.

    It's LT, Vo2max, speed.

    LT is about the pace you can sustain for an hour, LT workouts vary, tempos, cruise intervals, hills etc.

    Vo2max is between your 3k and 5k pace. Intervals the main workout.

    Speed is short burst high intensity, hill sprints, strides.


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    #3
    KSU
    Registered Users Posts: 946 ✭✭✭KSU


    Lazare wrote: »
    The order is wrong.

    It's LT, Vo2max, speed.

    LT is about the pace you can sustain for an hour, LT workouts vary, tempos, cruise intervals, hills etc.

    Vo2max is between your 3k and 5k pace. Intervals the main workout.

    Speed is short burst high intensity, hill sprints, strides.

    Just to expand on these a little.

    LT is the pace you can sustain for an our on that give day This is a small difference but important. The majority of people would see this as there 1 hour race pace but realistically in the middle of heavy training it might be a shade more conservative than people envisage.

    With the vO2max as well this is often cited as 3k-5k but realistically it is a shade quicker than this. It's effectively the pace you could hold all out for around 8 minutes.

    Speed generally I would advise people to be in around 1 mile race pace. Main focus is as fast as you can run while remaining controlled with good form.


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    #4
    Huzzah!
    Registered Users Posts: 1,799 ✭✭✭Huzzah!


    Lazare wrote: »
    The order is wrong.

    It's LT, Vo2max, speed.

    LT is about the pace you can sustain for an hour, LT workouts vary, tempos, cruise intervals, hills etc.

    Vo2max is between your 3k and 5k pace. Intervals the main workout.

    Speed is short burst high intensity, hill sprints, strides.

    "Speed" chez Hanson is a tad slower than VO2 max. Not to pick at your response but just shows the importance to the OP of understanding the context of labels in the specific plan in question.


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    #5
    Lazare
    Registered Users Posts: 4,412 ✭✭✭Lazare


    Huzzah! wrote: »
    "Speed" chez Hanson is a tad slower than VO2 max. Not to pick at your response but just shows the importance to the OP of understanding the context of labels in the specific plan in question.

    Ah ok, I'm not familiar with Hanson's method. I'm following Pfitzinger, he has it in the order I mentioned.


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    #6
    KSU
    Registered Users Posts: 946 ✭✭✭KSU


    Huzzah! wrote: »
    "Speed" chez Hanson is a tad slower than VO2 max. Not to pick at your response but just shows the importance to the OP of understanding the context of labels in the specific plan in question.

    A very good point, these terms tend to be isolated to the context of those using them.

    Speed here would then probably correlate to roughly 10k effort which (in the context of marathon training) would be classified as speedwork

    Others like Daniels, P&D etc would consider speed to be classified closer to "rep pace" or form work which would be in around 1 mile effort.


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    #7
    mathie
    Registered Users Posts: 5,093 ✭✭✭mathie


    I'm even more confused now after looking at another calculator! (mcmillanrunning)

    So for a 3hr target marathon ...

    https://lukehumphreyrunning.com/hmmcalculator/race_equivalency_calculator.php
    Marathon Tempos 6:52

    https://www.mcmillanrunning.com/
    Tempo Runs 7:37-7:54 Medium 4 to 7
    Tempo Intervals 7:28-7:45 Med-Hard 4 to 7


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    #8
    KSU
    Registered Users Posts: 946 ✭✭✭KSU


    mathie wrote: »
    I'm even more confused now after looking at another calculator! (mcmillanrunning)

    So for a 3hr target marathon ...

    https://lukehumphreyrunning.com/hmmcalculator/race_equivalency_calculator.php
    Marathon Tempos 6:52

    https://www.mcmillanrunning.com/
    Tempo Runs 7:37-7:54 Medium 4 to 7
    Tempo Intervals 7:28-7:45 Med-Hard 4 to 7

    For McMillan what did you put as your current fitness level my? My guess is that looking at what it spat out you might be looking at an extremely aggressive target (guessing you are in around the 3.30-3.40 range?) so might need to question what you are targeting this target to begin with. That is not to dismiss the target but to put into context aspirational target (long term) vs optimal target (short term)

    The first one looks to be just based on training for target pace. This could be the goal of the plan (condition you to run at that pace) but you would need to read the background to determine the logic and as a result make an informed decision.


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    #9
    Murph_D
    Registered Users Posts: 10,426 ✭✭✭✭Murph_D


    mathie wrote: »
    I'm even more confused now after looking at another calculator! (mcmillanrunning)

    So for a 3hr target marathon ...

    https://lukehumphreyrunning.com/hmmcalculator/race_equivalency_calculator.php
    Marathon Tempos 6:52

    https://www.mcmillanrunning.com/
    Tempo Runs 7:37-7:54 Medium 4 to 7
    Tempo Intervals 7:28-7:45 Med-Hard 4 to 7

    'Tempo' is a moveable feast

    For Humphrey/Hanson, 'tempo' = race pace (in the case above, marathon pace)

    For McMillan, 'tempo' (for me anyway) is a little slower than 10 mile pace.

    Either way, though, your numbers don't add up. You entered 3 hrs in the Humphreys calculator but something much slower (3:40-3:45?) in the McMillan.


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