I’m curious,who would have better wind?Someone who ran 5 miles three times a week or someone who did tempo runs three times a week?Assuming all other things were equal.
The distance runner, I’m pretty sure. I used to run distance and I have not found tempo workouts to be nearly as demanding.
Kevin
what kind of tempo are you doing? If it isn’t challenging enough- step it up. The whole point of interval work is to raise the challenge within a given volume.
what do you mean better wind? in what!?
remember the term “specificity”. the guy that runs 5 miles 3x a week will most likely be better in the 5 mile but as far as other things go you have to be more specific. Its too general a question.
hmm I think it’s called vmax not sure though,I mean who would have stronger heart and lungs.
still too general,
is the person running 5 miles going at 5 minute mile pace or 10 minute mile pace etc… how fast and for what distances are the tempo runs being done at… rest etc… you see what i am saying? too many variables. Lets see what everyone else has to say…
Well, yesterday I did 5 x 4 x 100m/50m walk (2000m total volume) @ roughly 75%… besides the fact that my legs were quite sore, the workout was not challenging. I am already plently aerobically fit from 11 months of distance running, so to run 2000m with 30 second rest periods every 100m is not that hard for me. Does this mean I should be running harder than 75%?
OK based on my estimated current potential 100m time of about 12.0 sec (DON’T LAUGH), I estimate that my best flying 100m would be about 11.0 (9.1 m/sec velocity). 75% of 9.1 m/sec = 6.825 m/sec, and 100m/6.825 m/sec = 14.65 for a flying 100m at 75%. So is that how fast I should be running?
compare only your total time…or else your tempo work can be an injury waiting to happen.
So how do I run at 75% of my “total time”? 75% of 11.0 is 8.25 sec!
Kevin too fast!
Assume 100m time FAT = 12.00
- Factor in Grass, No Spikes, No Competition Boost
= [say] 12.75
Divide by Co-efficients .65 - .75
= (17 - 19.5) seconds
Remember that such runs are primarily for recovery purposes and also have the benifit of a gradual conditioning effect. Include press-ups/ ab mini-circuits to increase the challenge.
Make sure you ready your body for the demanding CNS sessions.
kevin,
i run a 10.6 100 and i do my tempo 100’s around 17 seconds.
Originally posted by kevinG
Does this mean I should be running harder than 75%?
no. are you positive you are running 75%? are you going by feel, or have you timed yourself in the 100m and done the math to come up with a target time?
Can tempo running be as good for the heart and lungs as distance running? For instance, if my dad were to replace running 3 miles at around a seven minute/mile pace with 1500m of tempo at 65 or 75% could this have a similar cardiovascular effect?
Pete,
I don’t think so. The continuous work is more of a cardiovascular challenge, at least in my experience