Comments on: Off to the Races http://blog.davidhaywood.com/2007/01/off-to-the-races/ A runner's journal Wed, 08 Sep 2010 18:42:54 +0000 http://wordpress.org/?v=2.9.2 hourly 1 By: Lana http://blog.davidhaywood.com/2007/01/off-to-the-races/comment-page-1/#comment-304 Lana Wed, 03 Jan 2007 19:44:55 +0000 http://blog.davidhaywood.com/?p=289#comment-304 That sounds like a good plan, David. I was thinking about giving Pfitz a shot at getting me under 4 hours the next time around. Maybe I'll see ya at Tom King! That sounds like a good plan, David. I was thinking about giving Pfitz a shot at getting me under 4 hours the next time around. Maybe I’ll see ya at Tom King!

]]> By: Phil http://blog.davidhaywood.com/2007/01/off-to-the-races/comment-page-1/#comment-303 Phil Wed, 03 Jan 2007 05:52:09 +0000 http://blog.davidhaywood.com/?p=289#comment-303 If you can handle the mileage, the Pfitz plan is a great choice. It will work you hard and you won't be bored. No two weeks are alike. With the Pfitz plan there are several important paces to understand 5K pace (near your VO2max pace) 15Kpace (near your LT pace) Marathon Pace General Aerobic Pace I'm a slow runner, so I push the shorter intervals (1200m and below) 5 to 10 seconds/mile below my 5K PR pace. It gives me a great workout. For LT Tempo runs, I do my best to stay about half way between my PR 10K pace and PR 30K pace. Man these will wear on you. Your HR monitor will come in handy for the General Aerobic pace since you'll spend hours and hours running general aerobic medium-long and long runs during the program. Good luck. It will be fun watching you hit new PRs at every distance on this program. If you can handle the mileage, the Pfitz plan is a great choice. It will work you hard and you won’t be bored. No two weeks are alike.

With the Pfitz plan there are several important paces to understand

5K pace (near your VO2max pace)
15Kpace (near your LT pace)
Marathon Pace
General Aerobic Pace

I’m a slow runner, so I push the shorter intervals (1200m and below) 5 to 10 seconds/mile below my 5K PR pace. It gives me a great workout. For LT Tempo runs, I do my best to stay about half way between my PR 10K pace and PR 30K pace. Man these will wear on you.

Your HR monitor will come in handy for the General Aerobic pace since you’ll spend hours and hours running general aerobic medium-long and long runs during the program.

Good luck. It will be fun watching you hit new PRs at every distance on this program.

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