«

»

Feb 11 2015

Interval training, Thursday, 12 February 2015

Afernandos many interval training aficionados will be aware, this Thursday (12 February) is Fernando’s birthday. To mark the occasion, Barnes Runners will be delivering two (2) interval training sessions (club members need only complete one of them), before enjoying stodgy cake and inexpensive champagne in the dark on the grandstand among dollops of Canadian goose excreta. Fernando has also promised “a little treat from [his] country” for members who attend the session.

Programme “There was something in the air that night” is another variation of Bart Yasso’s 800s. For any club members who are not familiar with Yasso 800s, it is a workout that supposedly predicts marathon finishing time based on a session of 10 x 800 metres with equal rest time between each repetition (we shall be performing 8 repetitions with shorter recoveries).

However, many people would question the validity of this session – for two reasons. First, we have no actual evidence to support that there is an actual connection between the fitness this workout demonstrates and marathon finish time: it’s merely coincidence. Secondly, the specific demands of this workout do not accurately target marathon fitness – you can undertake sessions that will provide a greater benefit to your marathon training. So… understand the difference between correlation and causation and simply use such sessions to measure your progress.

Fernando will be leading the second of the evening’s programmes: Programme “The Stars Burned Bright”, a Short High-Intensity Training Session that is favoured by many of the club’s younger members.

Simply follow the steps below to successfully complete this week’s interval training session.

Programme “There was something in the air that night”:

  1. 4 laps of the track including 1 lap of dynamic stretching, allpassian bottom-kicking, Harman lunges, etc.
  2. 2 laps (0.8 km) in 3 minutes if you are expecting to complete your marathon in 3 hours, 3 minutes 15 seconds if you are expecting to complete your marathon in 3 hours 15 minutes, etc.
  3. 0.5 lap (200 m) recovery run
  4. Repeat steps 2 and 3 until you have completed a total of 8 (eight) repetitions
  5. 4 laps (1.6 km) warm down

 

Programme “The Stars Burned Bright”:

  1. 4 laps of the track including 1 lap of dynamic stretching, allpassian bottom-kicking, Harman lunges, etc.
  2. Half a lap 0.2 km) at 10% faster than your 5K pace.
  3. 0.25 lap (100 m) recovery run
  4. Repeat steps 2 and 3 until you have completed a total of 16 (sixteen) repetitions
  5. 4 laps (1.6 km) warm down

About the author

Ord-Hume