Marathon Training, Running, Racing--Anaerobic threshold
By
David Holt
of
David Holt
Marathon Training--Cruise Intervals at 15k or 10 mile pace (tempo or anaerobic threshold speed/capacity)--second element in Marathon Running & Racing...by 71 min half marathon runner David Holt. Marathon Training, Running and Racing...With the emphasis on anaerobic threshold
After a good build up of base at 60-80 percent maximum heartrate, strides, fartlek and short intervals--you can bring in Tempo runs. Early sessions will be barely over 80 percent max heartrate--long intervals with a short breather...more for mental than physical recovery.You'll need to think about form on these reps. You will run comfortably hard; you will not run all out for these sessions.
Build from five percent of your monthly miles to 10 percent. Run a threshold pace session every 5 days or so; keep them short enough that you can maintain your other quality session which complement it. After a few weeks, you'll be able to increase pace toward 90 percent maximum heartrate. Many physiologists recommend 90 as the top range for these sessions. Most of your runs will be at 15 k or 10 mile pace to hit that pulse target.
When tired two days after your long run, or when weather is bad, it may be half marathon pace: It will rarely be slower. If your heartrate is 90 percent at your half marathon pace, you should add rest to the next few days.
Don't be concerned if you're able to run 10K pace at 90 percent max. These good days are a joy...provided you're not overtraining. Achy quads are a key sign...see the injury advice pages. 10k race pace puts most of us over the red line, it's too harsh. As Jack Daniels Ph.D. says, "86 percent is probably the best pace." About 10 seconds per mile slower than 10K racing pace if you've never raced the longer distance.
According to Jack Daniels: "Anaerobic Threshold is the pace or intensity beyond which blood lactate concentration increases dramatically, due to your body. s inability to supply all its oxygen needs. As you get fitter, your red line rises from about 80 percent of maximum heartrate to 90-95 percent. "Physiologically, threshold training teaches muscle cells to use more oxygen--less lactate is produced. Your body also becomes better at clearing lactate: Race day red line speed rises."
Popular with the top guns. Six
to eight miles of long reps at anaerobic threshold or faster is a popular session for
high mileage people. Many
Kenyans do eight times one mile at 10 k pace on dirt trails; others
do 10 to 12 times 1,000 with a 400 or a one minute rest. But
what about the rest of us? Don.
t do more than 10 percent of your mileage in one speed session,
but try this four week rotation if you race once a month.
Let's assume you run fifty miles a week--which entitles you to five miles of long reps. 4
x 2,000 meters at 15 k pace...true threshold pace. 5
x mile at 10 k pace...faster than threshold for most, but it will help your buffering system. 8
x 1,000 at 5 k pace...no pretense at threshold...this is close to VO2 max, and prepares
you for resting up with... 6
x 800 at 2 mile pace...true VO2 max. The
constant is the recovery. Take
a 400 rest for all the sessions. Don. t repeat sessions more than every three weeks.
If you elect to run them at 15 k pace, the 1,000s and 800s will need a 200 rest
to ensure you give the muscles a chance to educate themselves.
Match each session with some kind of speed at short distances.
And don't forget hills or resistance training.
During each loop through the schedule you can run all sessions once. The number of rest days you take will dictate whether you have a 21 or 35 day rotation. The rules: Alternate running long intervals with short intervals; Run one in four sessions against resistance...hills, sand, etc. If working on Buffering Capacity--alternate Tempo with Cruise Intervals. If VO2 max pace--2 mile to 5 k pace:200s;300s;400; Fartlek running! Take short rests to stop yourself sprinting. Intervals can make up to 10 percent of your weekly training miles. Eight strides to practice running form on a recovery day counts too!
Anaerobic or Lactate Threshold...try running:
6 miles at Half marathon race pace...probably 80 percent max heartrate
4 miles at 15k or 10 mile pace...true threshold tempo speed 85-86 max HR.
one and a half mile reps...three or more. Close to 90 percent max HR if it feels right
Mile reps at your red line...but cruised in control
About 10 percent of your training miles.
Hill or resistance training sessions X 2 or 3 one of short hilss for knee lift;
one long reps.
about five percent of miles
Long distance runs.
The longest should be up to 16 miles, or one third your average weekly mileage-
at 65 to 70 percent max HR.
Add a mile each time through the marathon training schedule.
Second longest will be 14 or one quarter the average weeks total.
If you intend to RACE the half marathon you'll need a couple more 12s.
or 20 percent average weeks mileage--70 to 75 percent max HR
I believe you should do a quality session the day before each long run--you
don't need fresh legs to run easy. After appropriate rest, you're ready
for the second speed session of the week.You should bounce back from
speed sessions rapidly--if not, then they are too hard for your current fitness level.
