SergCh писал(а):
Крайне любопытный пост от Шварца на тему легкого темпа, вполне вероятно, что автор темы на верном пути:
Цитата:
By running a lot of very easy miles per week, you are making up for not pushing faster. Thus, I would say that 120 per week at 7:45 per mile is about the same as 90 per week at 6:30 per mile. However, I don't think any of that matters - equating the two. As long as your key workouts and races are going well, that is what matters. In my opinion, you have to use what works for you. I think the more slower miles works very well for some runners, while shorter but faster miles work for other runners. However, I believe there is a window of optimal intensity for each runner. I think the bottom is about 55% of Vo2 max for most runners. And, I would say running below that mark is not very effective training (which is why I think the AP's training using the Hadd method was ineffective: AP was running about 50% of Vo2 max. I moved him up to about 65% of VO2 max, along with blending in some stamina work, and that helped AP regain fitness and strength.)
What is 55% of VO2 max intensity for you, AT? If you can run 15:30 now, 55% would be 7:55 per mile. Optimal for you is between 7:55.1 (the low end) and 6:26.4 (55:% and 70% of VO2 max). The more miles you run, the more you should run near the slower end of the range. The lower your total miles per week the more you should move toward the faster end of the range. Most people should cut the difference and run a medium-high mileage per week and run toward the middle of the range. I think that most people should run about 60-65% of their VO2 max for most of their mileage per week. For you, at 15:30, that would be 7:21 to 6:52 per mile.
Очередная вырванная из контекста цитата. Обычно когда просто рассуждают о "медленном" и "быстром" беге не понятно, о чём именно речь и для кого это всё было написано. Конкретика появляется тогда, когда появляются примеры с минутами и секундами. Указанные в отрывке объёмы в сочетании с указанными темпами в которых предлагается набегать эти объёмы, говорят о том, что мягко говоря это не для нас!
Переводя на нормальный русский язык получаем: или
145 км в неделю в темпе 4'02" или
193 км в неделю в темпе 4'49" Что означает "If you can run 15:30 now" я понять не смог. Что такое 15:30? Результат в беге на 5000 м бегуна, для которого это написано?
Что имеет в виду автор под
"55:% and 70% of VO2 max" - это % от
скорости бега на МПК, или от
пульса МПК? Или от потребления кислорода?