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Training Plan Question

Former Member over 11 years ago

This is probably dumb, but I'm a little unsure about the training plan method. A little detail...
I'm going to do the intermediate 5k plan. The second day calls for 6 minutes easy pace / 6 minutes steady pace / 6 minutes threshold pace. Are these paces based off of what I do now, or the pace that I want to get to? I'm slow (30 minute 5k) and I want to get to a 27 minute 5k. Should my easy / steady / threshold paces be based off the 30 minute time, or my goal time of 27?

0 travis.vitek over 11 years ago

In my experience, the paces are based on what you are currently capable of doing. i.e., based on your 30 minute time.

Travis

0 Mike Hendriks over 11 years ago

I myself would try to base them on your goal time. The value in training comes from pushing yourself. A heart rate monitor is very useful here - Zone 2 is your easy pace, Zone 3 is your steady pace and Zone 4 is your "threshold" pace. Threshold pace actually refers to lactate threshold, which for many people is around Zone 4 anyways.

More on lactate threshold

http://en.wikipedia.org/wiki/Lactate_threshold

0 JSRUNNER_ over 11 years ago

I would go with Mike above - if you base the pace around your current threshold pace then your improvement is likely to be small. Probably at the start of your training you should be looking to hit the lower part of the zone's (or pace ranges whatever you use) then looking to be at the top end of the zones as your fitness improves.

0 Former Member over 11 years ago

In the past I've always used goal pace. You should then find you're plan will push you further at that pace etc the closer to the race you get. It feels bloomin hard to start and you might even find you can't quite hit all the targets in the first few sessions but I've found it really works. I knocked nearly an hour of my marathon time just because I pushed myself harder than I thought possible.

Incidentally is there a feature on Connect that allows you to set you pace (speed not HR) in one go rather than having to amend the indivdual workouts.

Thanks

0 Mike Hendriks over 11 years ago

Remember, if it was easy, everyone would do it. It's SUPPOSED to be difficult. Good luck!