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Interval running tables

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Using the training tables we can well appoint how hard we must run during the training. These times have been also coupled to a certain heart rate. As extra control means we can use for this reason also of a heart rate monitor. At interval short is running with a heart rate monitor less effectively, because the duration is too short to reach the heart rate values. The two heart rate values indicated at intensive are the maximum: a pulsation less is no problem. For further information on the training tables: Information run training tables.

Pause interval short
Extensive Intensive
60 to 90
seconds
2 to 3
minutes


Pause interval long
Extensive Intensive
Effort time:pause proportion
1:0.5
Effort time:pause proportion
1:2

Anaerobic heart rate threshold

What is you anaerobic heart rate threshold?
   
Extensive Intensive
95%
Threshold
100%
Threshold
105%
Threshold
110%
Threshold

Times tables

What is your current 10 km / 6.2 miles race time?


Anaerobic running speed threshold:



Short

  Extensive   Intensive
mph mph
km/h km/h
       
100m 100m
200m 200m
300m 300m
400m 400m

Long

  Extensive   Intensive
  95%
Threshold
100%
Threshold
  105%
Threshold
110%
Threshold
mph mph
km/h km/h
           
600m 600m
800m 800m
1000m 1000m
1200m 1200m
1500m 1500m
1600m 1600m
2000m 2000m

Explanation

The long interval are compound from two columns. To get the best possible training impact: beginning the season with the first column go to the second if the first goes good.