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What does it mean??
MrWilson6
Posts: 148 Member
RP= Race Pace
Tempo= means going @ race goal pace. Pick ups mean going @ 85-90% max. speed 50-100 metres (light post to light post as example) followed by same distance very slow jog. Do a 2-3k warm up & cool down.
Fartlek= means varying the pace of your run as you see fit-this is a 'feel' run. Go @ sprint pace, followed by a slow jog, followed by hill, followed by walk & so on. Hill reps should be 250-750 metres in length and @ a pitch of 8-12% (average grade) done at a pace where you can't speak but are not gasping. Alternate doing uphill 1 week & downhill the alternate week. This will balance quads/hams better. Recover by slow walk/jog down or up the hill.
Tempo= means going @ race goal pace. Pick ups mean going @ 85-90% max. speed 50-100 metres (light post to light post as example) followed by same distance very slow jog. Do a 2-3k warm up & cool down.
Fartlek= means varying the pace of your run as you see fit-this is a 'feel' run. Go @ sprint pace, followed by a slow jog, followed by hill, followed by walk & so on. Hill reps should be 250-750 metres in length and @ a pitch of 8-12% (average grade) done at a pace where you can't speak but are not gasping. Alternate doing uphill 1 week & downhill the alternate week. This will balance quads/hams better. Recover by slow walk/jog down or up the hill.
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Replies
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Jack Daniels training system, pace nomenclature:
E: What to run the easy or long runs. A non-challenging, conversational pace.
MP: Marathon Pace for your target marathon finish time, i.e. target finish time divided by 26.2
T: aerobic threshold, what to run tempo. In theory, a pace you can sustaine for one hour. Roughly equivalent to 15K race pace.
I: interval pace, used for 400, 800, 1000, and 1200 meter intervals. Roughly equivalent to 5K race pace.
R: repeat pace, used for 200, 400, and 800 meter repeats. A bit faster than I, roughly equivalent to the fastest you can run one mile.
Examples: Most long runs in a marathon training program are to be run @ E, but sometimes there is a varied workout such as 3 miles @ E, 2 x (4 miles @ MP, 1 mile @ T), 2 miles @ E. A speed workout aimed at a shorter race might include something like 4 x 400 m @ R with 2 minutes recovery between.
The exact pace of what is E, T, etc. varies by runner and varies over time for the same runner, as conditioning changes.
If I stick around in this group, I expect to use these pace terms quite a bit.0 -
Jack Daniels training system, pace nomenclature:
E: What to run the easy or long runs. A non-challenging, conversational pace.
MP: Marathon Pace for your target marathon finish time, i.e. target finish time divided by 26.2
T: aerobic threshold, what to run tempo. In theory, a pace you can sustaine for one hour. Roughly equivalent to 15K race pace.
I: interval pace, used for 400, 800, 1000, and 1200 meter intervals. Roughly equivalent to 5K race pace.
R: repeat pace, used for 200, 400, and 800 meter repeats. A bit faster than I, roughly equivalent to the fastest you can run one mile.
Examples: Most long runs in a marathon training program are to be run @ E, but sometimes there is a varied workout such as 3 miles @ E, 2 x (4 miles @ MP, 1 mile @ T), 2 miles @ E. A speed workout aimed at a shorter race might include something like 4 x 400 m @ R with 2 minutes recovery between.
The exact pace of what is E, T, etc. varies by runner and varies over time for the same runner, as conditioning changes.
If I stick around in this group, I expect to use these pace terms quite a bit.
Thanks for this. These are great!0
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