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Apr 05 2017

Interval Training – Thursday 5 April 2017

This week’s interval training session serves as a notional performance barometer for club members competing in spring marathons.

While being mindful of illusory correlations and avoiding the temptation to perceive relationships between variables even when no such relationships exist, you are invited to undertake a series of 8 (eight) repetitions, each consisting of 2 (two) laps of our Mondo Sportflex Super X Classic synthetic-surface track (please mind the geese).

SHInT aficionados will – of course – be familiar with and recognise the hallmarks of Bart Yasso‘s somewhat controversial “prediction workouts”.

The theory behind Yasso 800s is that your time in minutes and seconds for a session consisting of 10 repetitions of 800 metres (two laps of the track) with equal recovery time is the same as the hours and minutes of your marathon time. For example, if you can run 10 repetitions of 800 metres in three minutes and 20 seconds with three minutes and 20 seconds recovery, then this predicts that you can run three hours and 20 minutes for your marathon. Run 2:40 for the 800s and you can run 2:40 for the marathon.

Our variant of this session – Programme “No Deal is Better than a Bad Deal” – is designed to establish that the PM’s claim is unsubstantiated until an economic assessment can be published… and looks disconcertingly like this:

Programme “No Deal is Better than a Bad Deal

  1. 4 laps warm-up (interspersed with dynamic stretching, kvetching, exhortations and contorsions, etc.).
  2. 800 m (2 laps). If you are aiming to complete a marathon in 3h30 min, complete each rep in 3min30 sec. If you are aiming to complete a marathon in 2h45 min, complete each rep in 2min45 sec, etc.
  3. 200 m recovery run.
  4. Repeat steps 2 and 3 until you have completed a total of 8 reps.
  5. 4 laps warm-down, while chanting “correlation does not imply causation”

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Ord-Hume