Thank you so much! I’m hoping to show the track sessions and preparation for the next couple of weeks in the build up to the start of the season, but I’m also planning to keep producing other forms of running content as I have been, so I hope you can enjoy those too!
Thank you Robbie! I saw that on Strava actually, it looked like a good session. The work at higher speeds will be great for you. You’re already flying but that’ll give you an extra edge, but I agree, it’s always hard on the body!
Well Tomás! The idea is really for me to get ready for the track season where I’ll hopefully put two 54 second laps back to back over the 800m. So, over the last few weeks, I’ve tried to work on the speed endurance by gradually increasing the speed of these intervals. But, in order for the quality to be good, the recovery has to be sufficient. Usually, when I’m doing vo2 max intervals such as 4x4 minutes, I would go with a work to recovery ratio of at least 1:0.5 and possibly 1:1. So, for a 4 minute vo2 max interval, I’d take something between 2 and 4 minutes to recover. However, for these shorter intervals such as 600m where the goal was to run at around mile pace, due to the fact that I’m running them considerably faster than longer vo2 max intervals, and due to the fact that the lactate levels are higher, I need more recovery. So, the work to recovery ratio for sessions like this is usually more like 1:3 or 1:4. In a few weeks time, I’ll be doing a session of 3x500m at 800m race pace and the recovery will be about 8 minutes between each rep because the idea will be to get better at tolerating large levels of lactate and running at race pace for longer periods of time, and the only way to do this is to give adequate recovery. So basically, since the repetitions will be a bit faster, I’ll need more recovery again. I hope that makes sense and I hope you’re keeping well!
@@lannbak3618No problem at all, I’m glad you find it helpful and I will always share the recovery times and the purpose of the workout as it’s part of explaining my journey. And of course it’s also important information for people to learn for their own training purposes. Thank you for the kind message
@@tomasmci No problem at all lad! I hope the training is going well and I’m glad to be of help. I completely relate to the questions about recovery, because when I first started back again that’s the area that I found hardest to find out about, as it can be a bit of a secret subject for some
Your track sessions are always enjoyable to watch ☺️🇨🇦
Thank you so much! I’m hoping to show the track sessions and preparation for the next couple of weeks in the build up to the start of the season, but I’m also planning to keep producing other forms of running content as I have been, so I hope you can enjoy those too!
Good man Patrick keep it up. I done 400s probably for the 1st time with 30s recovery in around 66s and I was getting it Rough 😅😅
Thank you Robbie! I saw that on Strava actually, it looked like a good session. The work at higher speeds will be great for you. You’re already flying but that’ll give you an extra edge, but I agree, it’s always hard on the body!
How did you calculate / arrive on the 5 mins rest, Pat ?
Well Tomás! The idea is really for me to get ready for the track season where I’ll hopefully put two 54 second laps back to back over the 800m. So, over the last few weeks, I’ve tried to work on the speed endurance by gradually increasing the speed of these intervals. But, in order for the quality to be good, the recovery has to be sufficient.
Usually, when I’m doing vo2 max intervals such as 4x4 minutes, I would go with a work to recovery ratio of at least 1:0.5 and possibly 1:1. So, for a 4 minute vo2 max interval, I’d take something between 2 and 4 minutes to recover.
However, for these shorter intervals such as 600m where the goal was to run at around mile pace, due to the fact that I’m running them considerably faster than longer vo2 max intervals, and due to the fact that the lactate levels are higher, I need more recovery. So, the work to recovery ratio for sessions like this is usually more like 1:3 or 1:4.
In a few weeks time, I’ll be doing a session of 3x500m at 800m race pace and the recovery will be about 8 minutes between each rep because the idea will be to get better at tolerating large levels of lactate and running at race pace for longer periods of time, and the only way to do this is to give adequate recovery. So basically, since the repetitions will be a bit faster, I’ll need more recovery again. I hope that makes sense and I hope you’re keeping well!
Thanks for explaining why you do what you do with number of reps and recovery times. This sets you apart. Looking forward to seeing how you progress.
@@lannbak3618No problem at all, I’m glad you find it helpful and I will always share the recovery times and the purpose of the workout as it’s part of explaining my journey. And of course it’s also important information for people to learn for their own training purposes. Thank you for the kind message
Class - thanks Pat! Good to know for the rest times - I find it difficult to add that into my sessions properly. Thanks v much for the detail!!
@@tomasmci No problem at all lad! I hope the training is going well and I’m glad to be of help. I completely relate to the questions about recovery, because when I first started back again that’s the area that I found hardest to find out about, as it can be a bit of a secret subject for some