Extensive tempo instead of long run on recovery days?

    Posted In: Endurance

        • Participant
          taake on April 1, 2008 at 7:20 pm #14481

          I am a 400/800m runner.
          During winter I have been training like a 800m runner and doing 50 minutes long runs on my recovery days, but now I consider replace some of them with extensive tempo.
          I was thinking of something like this:

          10 min warm up. 10 minutes easy plyometric jumps. 20 minutes of relaxed strides across soccerfield (20 sec) jog rest (30-40 sek). 10 minutes of general strength. push ups, sit ups, back.

          I believe this will keep my stride fresh for 400m and not make me loose speed as much as long slow tempo runs. And I guess I will not loose that much endurance if I keep 1 long run during the week of 1-1,5 hour. And of course I think this training is more fun than running slow for 1 hour.

          will this be a good idea? any thoughts?

        • Keymaster
          Mike Young on April 2, 2008 at 7:24 pm #69152

          I think it’s a good idea. I think you’ll still want to take one long continuous run (40+ minutes) a week but otherwise I think it would work well. You should be able to get equal or better benefit with less mileage / pounding on the legs. Alternatively, we do circuits in a manner you mentioned on some of our lower intensity days that are similar to what you mentioned. The thing you need to watch out for is having the intensity be too high if you’re intending to take a rest and recovery day.

          ELITETRACK Founder

        • Participant
          taake on April 2, 2008 at 7:43 pm #69153

          Thank you. I will continue with 1 long run of 1 hour.

          These days are definately my recovery days. But since I have very good general endurance I can handle good volume on extensive tempo. What volume should I aim for? less than 3000m?

          I will keep the speed slow so I will not be tired from the session. That means I will not push, just float. Any guidelines on how hard the effort should be? In effort, HF or other indicators?

          And these runs should be performed on soft surface right?

          I guess I am answering myself now. 🙂

        • Keymaster
          Mike Young on April 2, 2008 at 7:57 pm #69154

          I’d keep it between 2400-3k which is what I’d normally consider the upper-limit but since you’re more endurance based it should be nothing. The speed should be ‘conversational’…you should be able to talk if you needed to. HRs around 70-75% max are appropriate. Grass, cinder or turf-grass seem to be the best surfaces.

          ELITETRACK Founder

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