Fisky, I am sure you have looked into this. Veronique Billat is recommending training with acceleration intervals, in which several different paces are touched, even within a single rep. Paces are determined by a field test known as the rabbit test(yes, one b). Anyone play with it?
Or coachb
I haven't tried the RABIT test. However, I've used variations of the Billat 30-30 for years.
I'm recovering from cancer surgery (cancer free!) and a knee injury, but I'll go back to this staple workout soon.
Two sets of 12x 30/(30) where the 30 seconds is at my current mile race pace and the (30) recovery is roughly half that pace. My goals are:1) to gradually increase the total distance run in the 12 minutes and 2) to run slightly farther in the final set.
I've never been able to just go out and run. I have to be able to measure and track my performance in some objective way. Logging the total distance run (and average HR) gives me an objective way to measure fitness from week to week.
According to Billat, after the first 3-4 reps, HR doesn't drop that much during the recovery jog so the performance increase is close to that of a tempo run of the same length of time. The advantage for me is that my pace while running is much closer to my 800m race pace than a tempo run. Maintaining mile race pace in the latter stages of this workout requires a conscious effort. After a few times, you learn tiny adjustments to relax. In a race, I can remember these tiny steps.
I’ve recently done a period of training following this philosophy and used the Billatraining platform. Her and Dr. Edwards book has some compelling evidence for acceleration a deceleration intervals. Anyone else had success with this? Here’s my experience:
I ran two road races with some success ~ an 8k (24:29) and a mile (4:22). Both races were tactical and not PB’s. But I definitely felt more comfortable changing speeds and competing, negative splitting both events.
pros: More XT and less miles easier on body, workouts are actually pretty fun, no pressure in training as run completely on feel, better at changing gears in race.
cons: less opportunity to run with others, never really get a “confidence” booster before racing, have to pay for the Billatraining platform for access to more than the few workouts described in book.
I did train for a track mile afterward and felt pretty fit. Unfortunately I got sick right before and ran very poorly. Hoping to train for a longer race next as this is what the philosophy is better suited for!
BREAKING: Athing Mu running 800m in Gainesville on Friday at Holloway Pro Classic
Jakob chugs almost an entire 32-oz sports drink in 6 seconds during interview
Can we talk about how crazy hard this Olympic marathon course is?
Parker Valby is making a FATAL mistake by traveling to Switzerland for "altitude training".
2024 College Track & Field Open Coaching Positions Discussion