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Determining training intensity based on race times

Posted: Wed Apr 21, 2021 10:45 pm
by abspandey
Hi All,
From the little i know, training intensities are generally prescribed based on 5k race times. Would this rule apply even if the primary race distance are longer races ( 10k/HM/FM)? For eg if a 5k race predicts a 3:30 CV pace and a HM predicts a 3:36 CV pace, would it be better to work upwards from the slower suggested pace ?

Re: Determining training intensity based on race times

Posted: Fri Apr 23, 2021 5:27 pm
by NIch_xc
Go with the race closest to the "energy system" you are trying to train. If you have a 10k time, use that to find CV pace, if you have a half marathon time, use that to find your threshold, if you have a mile time, use that for your mile pace reps. In your example, yes, you should use the slower pace for aerobic workouts (but if it were between a 5k and mile PRs for a mile pace workout, use the mile PR)

Re: Determining training intensity based on race times

Posted: Thu Sep 30, 2021 6:44 pm
by Tinman
Nick: There are mo multiple energy sustems. As I have stated for three decades, there is one energy system: the ATP regeneration system or resynthesis system. Do you not think for one second that you can train in isolation. Nothing is an isolation metabolically. Even while you’re doing high intensity exercise you’re using a lot of oxygen to generate ATP for muscle contraction. Bioenergetic provision ebbs and flows.

To the originator if the question: use your 5K pace by to set up training paces; if your critical velocity pace would be faster than if you used your half marathon. It’s just your current half marathon is a bit inferior because your long-term endurance has yet reached an equivalent level. Nevertheless, use your 5K for setting up your aerobic training paces.