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re: Explain it to me like I’m 5 - Running edition
Posted on 1/22/24 at 2:38 pm to ks_nola
Posted on 1/22/24 at 2:38 pm to ks_nola
quote:
ks_nola
I hate to keep comparing to biking, but in that world it is FTP. The definition is what range of power output could you hold for one hour on your best day. Theoretically, this would be very tough, faster/harder than your training, but able to be completed. I guess something comparable would be certain race times when you're running. A 10k would be good, as that can be completed in usually under an hour for experienced runners. If you're used to jogging a 10 minute pace for 45 minutes to an hour a few days a week, the race time would be how fast can you get it done without stopping to walk any stretches. Something you can benchmark and repeat maybe 3-4 times a year to measure progress. This is where the shorter speedier runs come into play. I get it, running can be long and boring, especially doing Z2 training. But that push to challenge yourself and beat your previous time, if all you do is run that same 10 minute pace every run, you will eventually get a little faster at distance, but not like running faster for a half hour or so each week when your main focus is running faster.
Posted on 1/22/24 at 3:19 pm to TU Rob
To measure, I think this is similar to what you're saying: Retest a set distance periodically (5K, 10K, etc.) at a given HR cap. If you can run a 5K in 30 minutes with a HR cap of 135 today, then in 3 months see if you can run the same course with the same HR cap quicker than before. There are more variables to running outside like temp/humidity, course, etc. It's probably the easiest to measure on a stationary bike. I used to train a lot on an air bike for 30 mins at a set HR cap (135). I would just repeat that workout every few weeks and see if I could end up accumulating more milage in 30 mins at that same HR cap.
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