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SPM to km/h

HeziCohen
over 1 year ago

Hey guys,

I'm a bit confused, this is my next workout:

And I used to run with a cadence of km/h, I'm not sure what does it mean steps per minute to km/h?

How can I know what should be my speed during this part?

Thanks. 

  • 0 over 1 year ago

    Your speed is mostly determined by the size of your step and not the frequency.  The goal of the workout is to have a frequency between 150 and 200.  What the speed is doesn't matter.  If your frequency is 200 and your step is 2m then you will run at 400m/min or 24km/h.  But if your frequency is 200 and your step is only 1m then you will run at 200m/min or 12km/h.  In both cases you did what was asked.

  • 0 over 1 year ago

    Cadence is how fast you move your feet. The purpose of the cadence drill is to train you in increasing your cadence. Your actual speed or pace is irrelevant. 

    Watch the movies by the coach. He describes the purpose of that drill and how you should do it.