TEMPTERVAL

TEMPTERVAL
==========

I discovered yet another RUN, that I believe will

effectively boost performnce (but yet to be proven).

I named this run as TEMPTERVAL, short for Tempo + Inteval.

The way to carry out this run is as follow, first, warm up by

running slowly ( I usually started from 6:40 and slowly

crank up the pace every 400m/800m till I reached the target pace).

The warmup will take about 4-5K(about 30 min).

Then I will alternatively run 800 at slightly slower than tempo pace

and at interval(5K) pace.

At my current fitness level(VDOT38), these paces are 5:24 and

5:10. I do 3X(800@5:24-800@5:10) which total up to 4.8k. It takes

more than 25 minutes to carry out(thus satisfying the minimum

20min rule of tempo run).

Noticed that the average pace is exactly 5:17, which is the LT pace

for VDOT38.

The run is finished with a complete cool down at an easy pace of

5:40 or slower.

I would think that it serves better than pure tempo run in boosting the

LT. Firstly, at interval pace, lactate build up much faster than at

tempo pace, but the 800m is short enough to not let the body having

too much oxygen debt. Secondly, the slightly slower tempo pace is fast

enough to sustain the lactate production, but is also slow enough to give

the body a break from the faster interval pace. Phychologically, this run

felt easier than the 20min+ tempo pace, as there is a break every 800m to look

forward to, though the average pace is exactly that of the tempo pace.


Will test this run for this period to see its effectivenes.


cranking on ...