2011-08-01 Må LT 8x1000m p=45'', Samling Tingvalla 20:00
Gör en liten förändring pg Karlstad GP (och träningsprogramsförbättring)
På sen måndag kväll så kör vi "Cruisarintervaller" igen.
Ingen träning tisdag.
/Lars
"Cruisarintervaller"=8*1000m??Hörs Lennart E
Har du inte läst Jack Daniels running formula Lennart?
/Thomas
Kort fattat så är att cruise intervaller inte ska va hårda utan man ska flyta igenom passet dom 5 första ska va relativt lätta att köra sen ska det bli lite tyngre men man ska inte behöva pressa allt för mycket...
Jack Daniels beskriver det bättre:
Cruise Intervals
Plenty of scientific evidence, not to mention common sense, tells you that you can run longer at a certainn pace if you take short rests than you can by running that pace nonstop, as in tempo running. This type of intermittent run/rest approach also reduces the stress level of training. No wonder the concept many years ago gave rise to interval training - probably the world's most popular form of high-level athletic training.
Now the same idea brings us a newer, more effective form of training - cruise intervals. Simply put, cruise intevals are a type of threshold-pace running in which you divide the workout into several segments that are separated by recovery periods. As a result, the lactic acid level in your blood remains quite constant, the same as in a steady tempo run. (I have actually tested this with my runners, and found it to be true even when they were running 6 miles of cruise intervals.)
A typical crusie-interval session should include a warmup, the cruise intervals and a warmdown. I generally recommend the 1-mile distance for cruise intervals but believe that any distance from 1/2 mile to 2 miles (3 minutes to 10 minutes of hard running per interval) would prove equally effective. The short rest between intervals is essential to the workout; it should last only 30 to 60 seconds.
How many cruise intervals can you do on each hard day? The general rule of thumb is that your cruise intervals should total no moare than 8 percent of your total weekly mileage. If you run 20 miles a week, do about 1 1/2 miles of cruise intervals; if you run 50 miles, do about 4 miles. Generally my athletes run just one cruise interval session per week.
Don't let a low or moderate weekly mileage total hold you back. Cruise intervals can prove particularly effective for runners in the 15- to 30- miles-per-week range. For example, a 20-mile-per-week runner might do 3 x 880 yards at threshold pace with 60-second recovery jogs between the 880s. Cruise intervals also make an excellent transition from a steady-running program to one that includes more demanding workouts.
Cruisin' For A PR
A successful cruise-interval workout must meet your pace needs only. Below you'll find workouts for three runners of very different abilities and training levels.
As different as these runners are, all three will find that they'll feel better if they do four to five strides (not sprints) of 100 to 220 yards after the last cruise interval. Strides should be run just a little faster than cruise-interval pace, with complete recovery between them.
Runner A
Current 10-K time: 46:00
Current training: 20 miles/week
Cruise-interval pace (from Chart): 7:45 /mile
Workout: Warm up, then run 3 x 880 in 3:52, with 30 to 60 second recovery jogs.
Warm down
Runner B
Current 10-K time: 40:00
Current training: 40 mile/week
Cruise-interval pace: 6:48/mile
wORKOUT: Warm up, then run 4 x 1320 yards in 5:06, with 60 second recovery jogs.
Warm down
Runner C
Current 10-K time: 34:00
Current training: 60 mile/week
Cruise-interval pace: 5:50 mile
Workout: Warm up, then run 5 x 1 mile in 5:50, with 60 second recovery jogs.
Warm down.
Cruise Repetitions
I also use threshold-pace training for a third kind of workout I call "cruise repetitions." These are threshold-pace runs of 880 yards, 1320 yards or 1 mile with full recovery after each, rather than the short rest used in cruise intervals. Cruise repetitions are for those weeks when you've got an important race coming up in a few days. You want to do a little quality training, but you don't want to overstress yourself. When you do cruise repetitions, you know you did a real workout, but you feel better after it than you did before. On cruise-repetition days, stop after just three or four repetitions.
Threshold-pace training has worked for my runners, and I'm certain it can work for you. If you give it a try for several weeks, I think you'll find more spring in your stride and an increased enthusiasm for your training. Threshold-pace running delivers significant training benefits but still leaves you fresh from day to day. In running, there's little to match the good feeling and great results of "cruisin'" through a workout.
Jack Daniels, Ph.D., says that his Cortland runners last year achieved "the best performances ever by a group of undertrained runners....though I don't know that they would agree with the 'undertrained' part.
Kommer.
Kan jag hålla samma fart som i torsdags (3.40) ska jag vara jättenöjd.
Om inte kommer jag vara nöjd ändå
/Lasse
Jag kommer! Försöker hålla 3.40 igen.
Kommer också. Skönt att vi kör senare på kvällen.
/Lars
Jag försökte att köra själv lite tidigare då sambons dotter tränade 17.30-19.00. Jag tänkte att jag inte får så mycket draghjälp av er andra då ni är så långt före
Det blev två intervaller sedan blev det riktigt tungt
har varit ute cycklat med Maria och sedan målat resten av dagen, så det kändes att det var slut på bränsle.
Men körde i alla fall énligt schema men inte en enda under 4min
pulsen var max 165.
Men det blev i alla fall 8km med puls
Roligt och se hur det gich för er andra
Per V
Kanonväder att träna-segt dom första Intervallerna -"släppte" efter hand-mina tider-
1a 3,42
2a 3,43
3a 3,42
4a 3,43
5a 3,42
6a 3,40
7a 3,30
8a 3,24
Måste vara väldigt "nöjd"eftersom jag körde ett tufft distanspass(26km)dagen innan-Hörs Ons Lennart E
Bra!
Jag var tvungen att ta en vilodag. - För seg efter helgens långa MTB-pass.
Lite ur sync med träningen map på tävlingarna. Måste få ihop dag-för-dag schemat så att det kan bli en topp till tävlingarna.
/Lars