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From: Paul Shields
Category: Coach
Date: 4/5/98
Time: 12:53:45 AM
Remote Name: 203.59.24.11
Peter,
Threshold or Tempo Runs
These runs are meant to be run at close to race pace but at less distance than your goal race. They are designed to be near to your anaerobic threshold and train your body into increasing this as a percentage of your VO2max. As you state, the pace in RunCoach includes the warmup and cool down. The pace of the 'fast' part of the run should be near your 'current ability' pace at the start of the training plan and decrease during the plan till it is close to your race pace in the final weeks. Typically this pace will be around 30secs per mile faster than the average pace given by RunCoach.
Interval Rest Times
Intervals can be varied widely with many purposes. Pace, distance and rest are the main variables. Longer intervals(800m,1k,1m) are used by RunCoach for the longer distance goals(eg Marathon). RunCoach uses the intervals, amongst other things, to increase VO2max. It does this by operating at a pace at and above 100% VO2max velocity. As you decrease the rest time you become less able to do the intervals at the pace and number required to achieve your goal time. If you can achieve the pace and number targets with shorter rest then it may indicate that your goal may not be challenging enough. It is only one indicator so it's best to get a few other indicators before adjusting your goal mid plan.
Other training methods use intervals to train aerobic endurance. These are done at a slower pace with less rest intervals. RunCoach uses tempo/threshold runs for the same thing. Swap a tempo run for these type of intervals if you want.
Hope the above helps.
Regards
Paul
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