09-12-2010, 07:02 AM
In reply to the various questions
Q: About the percentage of effort in the build up program.. Is it % of max Hr, or % of Max HR - rest HR and what % is normal running in the build up
A: OK .. we normally gather the data over a period of time from your feedback and what we assess is the best hr to achieve the various training variants .. so if you take your pulse for the 2k session normally the 4th 2k and the 4th to 5th 1k of the 1000m session will give you a high working pulse .. taking that pulse and then a rough estimate would be about 10 to 20 bpm slower than that pulse for a 60 - 70% effort
however in saying that .. your easy runs when doing the 3 week cycle would be closer to 140 and a more paced run would be around 150. (this from the data given so far)
However during the build-up period when plain old aerobic is the goal we can look at 130 to 140 bpm .. however runners do sometimes find this difficult but if you able to discipline yourself to run at that relaxed pace then you are laying a good foundation to build upon ..
so .. u know u are doing well if you keep your pulse below 140 on easy runs
Q: What is getting the balance right
A: The balance in your running is related to a healthy balance, not driven by obsession but enjoying the running while still trying to get the results. And from a training capacity, it is to understand what the significance of the various training cycles are .. the off period is to allow for your body to recover and for the mind to come out of the intensity of running. Further to getting the balance right is to have running intensity when it counts the most .. Championship events or an event to achieve a Persona Best (PB)
During the Build Up, the balance is relaxing on your aerobic runs .. its very much a 'birds and flowers' running time .. mental relaxation is at a premium, there is no intensity to your running, you doing a foundation to build on for the future and hence why running below 140 is most important .. learning the ability to 'waddle'
thereafter when you move back towards the 3 week cycle you have a desire to work and to achieve the pace in the 2k and 1k sessions, you begin to drive and work towards goals and the balance achieved from the build up and the new intensity gives results on the days that count
and in answer to your 37 minute 10km ambitions of whether you can achieve this .. Yes, if you get your balance right.
I hope all this helps, as it is the essence of knowing what easy running is about during the Build up, to getting the balance right
Enjoy and soon may you be wanting the pain of the 2k session
Cheers
TheEd
Q: About the percentage of effort in the build up program.. Is it % of max Hr, or % of Max HR - rest HR and what % is normal running in the build up
A: OK .. we normally gather the data over a period of time from your feedback and what we assess is the best hr to achieve the various training variants .. so if you take your pulse for the 2k session normally the 4th 2k and the 4th to 5th 1k of the 1000m session will give you a high working pulse .. taking that pulse and then a rough estimate would be about 10 to 20 bpm slower than that pulse for a 60 - 70% effort
however in saying that .. your easy runs when doing the 3 week cycle would be closer to 140 and a more paced run would be around 150. (this from the data given so far)
However during the build-up period when plain old aerobic is the goal we can look at 130 to 140 bpm .. however runners do sometimes find this difficult but if you able to discipline yourself to run at that relaxed pace then you are laying a good foundation to build upon ..
so .. u know u are doing well if you keep your pulse below 140 on easy runs
Q: What is getting the balance right
A: The balance in your running is related to a healthy balance, not driven by obsession but enjoying the running while still trying to get the results. And from a training capacity, it is to understand what the significance of the various training cycles are .. the off period is to allow for your body to recover and for the mind to come out of the intensity of running. Further to getting the balance right is to have running intensity when it counts the most .. Championship events or an event to achieve a Persona Best (PB)
During the Build Up, the balance is relaxing on your aerobic runs .. its very much a 'birds and flowers' running time .. mental relaxation is at a premium, there is no intensity to your running, you doing a foundation to build on for the future and hence why running below 140 is most important .. learning the ability to 'waddle'
thereafter when you move back towards the 3 week cycle you have a desire to work and to achieve the pace in the 2k and 1k sessions, you begin to drive and work towards goals and the balance achieved from the build up and the new intensity gives results on the days that count
and in answer to your 37 minute 10km ambitions of whether you can achieve this .. Yes, if you get your balance right.
I hope all this helps, as it is the essence of knowing what easy running is about during the Build up, to getting the balance right
Enjoy and soon may you be wanting the pain of the 2k session
Cheers
TheEd