RobW wrote:HCcD wrote:This is what the virtual RunCoach from the Ottawa Marathon training program has for me this week ... I suspect with the w/u and c/d, should be approx. 16-17K total ...1.Warm up: Jog 3.2K very easy; 7 Drills + 3 Strides (100 meters or 25 seconds)
2.Workout: 20 sets: •Run 400m
3.Cool down: Jog 2.4K very easy; Good Stretch
Interesting. At what pace are you supposed to run the 400s?
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Personally, I tend to do my 400's at between 5K - 10K pace ... So, approx. 1:20 - 1:35 range ... though, for marathon specific training, I think they are recommending about 45 seconds per km faster than m-p or, just go to the McMillan Running - Calculator link .. https://www.mcmillanrunning.com/index.php/calcUsage/calculate
I am probably doing something wrong, but I tend to do my speedwork at my 5K goal pace effort vs marathon goal pace effort ... so, likely not developing the proper training effect for the longer endurance vs shorter distance physio gains / benefits development ????