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Before anybody knew about what HIT meant, my buddies and I back in the early
80's used to do 20 x 200m track workouts. That was my first speedwork, and I took about 10 minutes off my marathon time just doing that for a few weeks. In 7 weeks I went from 2:54 to 2:44 in the marathon. I've always been pretty ecumenical about speedwork: it may not matter much exactly what you do, as long as you do something. I tend to mix it up, with distances from 150 to 800m, (or 30 seconds to 3 minutes) alternating short interval days and long interval days. Kenny Bikele (all world, record holder in 5k and 10k) has posted his speed workout of 6 x 800m, with each having a lap of 1:05, then closing with a 2nd lap around :53! He does this once a week, on a base of ~140 miles/week. It apparently doesn't take much to be effective. |
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D Stumpus wrote:
Before anybody knew about what HIT meant, my buddies and I back in the early 80's used to do 20 x 200m track workouts. That was my first speedwork, and I took about 10 minutes off my marathon time just doing that for a few weeks. In 7 weeks I went from 2:54 to 2:44 in the marathon. I've always been pretty ecumenical about speedwork: it may not matter much exactly what you do, as long as you do something. I tend to mix it up, with distances from 150 to 800m, (or 30 seconds to 3 minutes) alternating short interval days and long interval days. Kenny Bikele (all world, record holder in 5k and 10k) has posted his speed workout of 6 x 800m, with each having a lap of 1:05, then closing with a 2nd lap around :53! He does this once a week, on a base of ~140 miles/week. It apparently doesn't take much to be effective. For those not interested in competing at endurance events, doing _nothing but_ interval training seems to lead to quite a bit of good things for general health. Google "tabata protocol" for more. -S- |
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jobs wrote:
On 7/9/2010 10:48 AM, Steve Freides wrote: .... For those not interested in competing at endurance events, doing _nothing but_ interval training seems to lead to quite a bit of good things for general health. Google "tabata protocol" for more. -S- I've had some success with Tabata. However, I'd only been doing it about twice a week. Unfortunately, I only got to do about 4 weeks or so. I ran a 19:56 5K and then a few weeks later, a 19:37 and then a week later, a 19:05. See my post from the July 4th training week thread for details. I think there is more potential if I could be a bit more consistent in my base mileage. jobs There's that old saying about the chain only being as strong as its weakest link - sounds like whatever Tabata protocol training did for you, it targeted something you needed. Taking almost a minute off your 5k time is pretty good! -S- |
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