a*********h
发帖数: 306 | 1 Warm up 1 mile at 8:40 min
First mile: 6:53 min, breath 3-3 for first 0.8 mile, 2-2 for the rest
Second mile 6:57 min, breath 2-2
heart rate after finish: 170/min
cool down 1 mile at 9:00 min
Target for next 5k race: sub 21'30". Will use breath to control pace: 3-3
for first one mile, 2-2 for second mile and 2-1 for the last. |
y******n
发帖数: 4527 | 2 你呆最高心率多少？你这个tempo的速度，5K sub 21'没问题。加油。
我现在跑一个7‘30'’ per mile，心率就得175-180了。
【在 a*********h 的大作中提到】
: Warm up 1 mile at 8:40 min
: First mile: 6:53 min, breath 3-3 for first 0.8 mile, 2-2 for the rest
: Second mile 6:57 min, breath 2-2
: heart rate after finish: 170/min
: cool down 1 mile at 9:00 min
: Target for next 5k race: sub 21'30". Will use breath to control pace: 3-3
: for first one mile, 2-2 for second mile and 2-1 for the last.
|
w****1
发帖数: 4931 | 3 May I suggest 2-2 for mile 1, 2-1 for mile 2 and 1-1 for mile 3.:) You are
supposed to be a little out of breath
in a 5K race.
【在 a*********h 的大作中提到】
: Warm up 1 mile at 8:40 min
: First mile: 6:53 min, breath 3-3 for first 0.8 mile, 2-2 for the rest
: Second mile 6:57 min, breath 2-2
: heart rate after finish: 170/min
: cool down 1 mile at 9:00 min
: Target for next 5k race: sub 21'30". Will use breath to control pace: 3-3
: for first one mile, 2-2 for second mile and 2-1 for the last.
|
m**k
发帖数: 18660 | 4 not bad!跑步机上完成?
【在 a*********h 的大作中提到】
: Warm up 1 mile at 8:40 min
: First mile: 6:53 min, breath 3-3 for first 0.8 mile, 2-2 for the rest
: Second mile 6:57 min, breath 2-2
: heart rate after finish: 170/min
: cool down 1 mile at 9:00 min
: Target for next 5k race: sub 21'30". Will use breath to control pace: 3-3
: for first one mile, 2-2 for second mile and 2-1 for the last.
|
m**k
发帖数: 18660 | 5 I think you are supposed to almost puke out in the end..
that's the 5K race :)
【在 w****1 的大作中提到】
: May I suggest 2-2 for mile 1, 2-1 for mile 2 and 1-1 for mile 3.:) You are
: supposed to be a little out of breath
: in a 5K race.
|
a*********h
发帖数: 306 | 6 Based on age, my max=186, but considering I am probably 5 lbs heavier than
normal, I would say around 190
Maybe it is not a tempo, if tempo pace is 15 second slower than 5k race rate
. I don't think I can do 5k with a 6:40 pace this year.
【在 y******n 的大作中提到】
: 你呆最高心率多少？你这个tempo的速度，5K sub 21'没问题。加油。
: 我现在跑一个7‘30'’ per mile，心率就得175-180了。
|
a*********h
发帖数: 306 | 7 Breath is a very nice indicator to me (vs. Baiji's heart rate).
2-1 to me is already torture, and 1-1 is really torture in hell. I can't
tolerate 3 minutes in hell. So I would like to postpone 1-1 as late as
possible in a 5k race.
If I fail to control it, I will have to see a very ugly positive split again.
【在 w****1 的大作中提到】
: May I suggest 2-2 for mile 1, 2-1 for mile 2 and 1-1 for mile 3.:) You are
: supposed to be a little out of breath
: in a 5K race.
|
a*********h
发帖数: 306 | 8 In a paved trail round trip: little downhill for the departure mile and
uphill for the retrun mile.
【在 m**k 的大作中提到】
: not bad!跑步机上完成?
|
b***i
发帖数: 10018 | 9 you will get used to hell by doing more speedwork...
again.
【在 a*********h 的大作中提到】
: Breath is a very nice indicator to me (vs. Baiji's heart rate).
: 2-1 to me is already torture, and 1-1 is really torture in hell. I can't
: tolerate 3 minutes in hell. So I would like to postpone 1-1 as late as
: possible in a 5k race.
: If I fail to control it, I will have to see a very ugly positive split again.
|
