Spot on. As others have said, we’re after a threshold state. It makes just as much sense to adjust the length of reps as the pace of reps. Said another way, if a workout is overcooking you it is just as reasonable to conclude that the reps were too long as a reps were too fast.
Try the arm band instead of chest strap. I don't know why more runners don't wear them. So much more comfortable and convenient than chest straps with much better accuracy than watches.
I've used Polar Verity Sense for years. Also check out Coros and Stroop arm bands
Are armbands really that good even for hard runs? Aren't they using an optical sensor?
I'm actually interested. I'm still using a wrist HRM. They're fine for easy runs, but for faster runs, they're not reliable at all.
Very thorough review from DC Rainmaker guy who knows his way around HR straps/watches/bands. He did head to head comparison of arm band versus chest strap and concluded: "In other words, for this outdoor interval run, the Polar Verity Sense was spot-on with the chest straps and other sensors, despite the challenging intensity shifts."
I especially like the arm band for cold weather days Nordic XC skiing . Band sensor stays toasty wrapped around bicep (which is huge of course).
Polar has launched an updated version of their standalone optical HR sensor, taking the existing Polar OH1 and adding new features and capabilities, and re-branding it as the Verity Sense. For those familiar with my reviews &...
Last week I replaced one of the workouts with parkrun in 17:40. I can do parkrun again this week. Is it too much? Not the right pace for this training method?
The TSS from the usual sub-threshold session will be slightly higher than a parkrun, and the recovery arguably quicker, but racing is fun and also good practice for the mental/tactical/pacing side of fitness which CTL doesn't reflect. So do the parkrun if you want, spoc has definitely done parkruns back-to-back occasionally in the past and you can see his improvement for yourself.
The TSS from the usual sub-threshold session will be slightly higher than a parkrun, and the recovery arguably quicker, but racing is fun and also good practice for the mental/tactical/pacing side of fitness which CTL doesn't reflect. So do the parkrun if you want, spoc has definitely done parkruns back-to-back occasionally in the past and you can see his improvement for yourself.
Would a 5K TT not have more TSS than a ST session?
Maybe it would depend ability? e.g. for some, 10*3 mins may be 10*1K, for slower runners, 10*3 mins maybe closer to 5K in total.
I would think that 3 miles at continous 5K pace, is harder than 4.85 miles at circa 10K pace broken up with lots of rest.
It definitely is but I'm trying to figure out which provides the most benefit. 6:10 was my half pace a few years ago. My last 10k was 5:55.
The 30 minute sub threshold session provides a higher TSS. The 5km race provides a more race specific benefit. Both are beneficial. You should definitely run a race every so often to keep in touch with the hard effort as well as to check your fitness and potentially adjust your threshold.
10x3min for you is going to give very close to 50 TSS. If it is truly sub T then it will be just under 50. I would estimate your threshold from your 5km to be around 6:07/mi, so 6:10/mi would be 99% of Threshold. This would give around 49 TSS.
Your 17:40 5km would be 1060 seconds at 108% of threshold. That would give 34-35 TSS.
Long term sub threshold workouts are better - that's the whole point of the thread. But you should still race occasionally - that's the whole point of training.
Long term sub threshold workouts are better - that's the whole point of the thread. But you should still race occasionally - that's the whole point of training.
Long term threshold workouts at LT2 lactate level is the best.And I agree you should still occasionally race.
Last week I replaced one of the workouts with parkrun in 17:40. I can do parkrun again this week. Is it too much? Not the right pace for this training method?
Sirpoopy going backwards. Barely broke 16 in the 5k yesterday. Lack of proper training, speed work etc. been exposed. Hate to say I told you so, but those who know, told you so. When are you guys going to stop being so lame and realise this thread is a fraud. Especially for the 5k. The results show this has major flaws you guys don't care to admit it. This is the cult of not working hard in training.
Sirpoopy going backwards. Barely broke 16 in the 5k yesterday. Lack of proper training, speed work etc. been exposed. Hate to say I told you so, but those who know, told you so. When are you guys going to stop being so lame and realise this thread is a fraud. Especially for the 5k. The results show this has major flaws you guys don't care to admit it. This is the cult of not working hard in training.
Perhaps do some self reflection and think about why this thread bothers you so much?
Alternatively, keep whining and sign up for some coaching by JS or cogg@n, you'll be sure to break sirpoc PRs in no time.
Perhaps do some self reflection and think about why this thread bothers you so much?
Alternatively, keep whining and sign up for some coaching by JS or cogg@n, you'll be sure to break sirpoc PRs in no time.
The guy is a troll, this true. But 15:48 last night is very average comparison to the two 10ks he's just ran. Lack of training 5k pace is definitely a huge factor I think. Maybe that's why coach JS has had such success with his runners? The magic factor of 5k pace in training back down to 120bpm then repeat.
Didn’t he just race a 10k a few days ago? When I race a 10k, I usually take the next several days easy. Backing up to race again so quickly is not easy.
Sirpoopy going backwards. Barely broke 16 in the 5k yesterday. Lack of proper training, speed work etc. been exposed. Hate to say I told you so, but those who know, told you so. When are you guys going to stop being so lame and realise this thread is a fraud. Especially for the 5k. The results show this has major flaws you guys don't care to admit it. This is the cult of not working hard in training.
You do know what shingle is right? Running on a beach is more tricky than a track or road
Perhaps do some self reflection and think about why this thread bothers you so much?
Alternatively, keep whining and sign up for some coaching by JS or cogg@n, you'll be sure to break sirpoc PRs in no time.
The guy is a troll, this true. But 15:48 last night is very average comparison to the two 10ks he's just ran. Lack of training 5k pace is definitely a huge factor I think. Maybe that's why coach JS has had such success with his runners? The magic factor of 5k pace in training back down to 120bpm then repeat.
Sirpoopy going backwards. Barely broke 16 in the 5k yesterday. Lack of proper training, speed work etc. been exposed. Hate to say I told you so, but those who know, told you so. When are you guys going to stop being so lame and realise this thread is a fraud. Especially for the 5k. The results show this has major flaws you guys don't care to admit it. This is the cult of not working hard in training.
What is YOUR training, though? What are you doing that sirpoc isn't? I don't claim to be an expert here, far from it, and am new at this. But at least some of us are trying to figure it out even if we fail at times.