Hi folks, it’s Kelvin here.
We Run Coach for Leeds and surrounding areas, as well as online coaching.
In this little video, I’m going to share some thoughts on understanding workouts.
A Classic Threshold Workout Example
Let’s take a classic threshold workout.
This workout is going to be eight times five minutes at threshold.
A lot of threshold workouts are done below LT2, which is an intensity that we could hold for about an hour in a race. But in this example, we are going to do eight times five minutes at LT2, so at an intensity that we could hold for about an hour.
If I was to see this workout on my training plan, I might think: is this a tough workout, a relatively easy workout, or somewhere in between?
The reason I need to know this is because I need to decide whether I should fuel the workout or not.
Calculating the Workload
Eight times five minutes equals 40 minutes of work at an intensity that I can hold for about an hour in a race, with recoveries in between.
Forty minutes is not insignificant, so this workout is moderately hard.
Because of that, I would think: yes, I do need to fuel this workout.
How to Fuel This Session
I would make sure that I have a carbohydrate-rich snack about an hour before the workout.
I might take a gel about 20 minutes before starting, and another gel during the session. I would also bring some fluid, because with the warm-up and cool-down the session will last well over an hour.
Afterwards, I would make sure that I have some sort of recovery drink. My go-to is chocolate milk, which I drink straight after the workout.
So it is important to understand the workout so that you know how to fuel it.
Considering Training Load
You also need to think about how much load is already in your legs and what you still have to achieve.
We are not just looking at the individual workout. We want to zoom out a week either side so we can figure out how this workout is going to feel within the bigger picture of training.
Using RPE to Guide Effort
Threshold has a rate of perceived exertion (RPE) of about seven.
That means the first few repetitions might feel like a six. As you get towards the middle of the workout, it should feel like a seven. By the final few reps, it might feel like an eight.
So we are not worrying about pace. Instead, we are focusing on how the workout feels.
Understanding the Context of a Workout
I often encourage people to look at the context of a session.
If the intensity is something you could hold for about an hour, but the workout only includes 15 minutes of total work, then your coach has probably written something that is very easy.
On the other hand, if the workout accumulates the same distance as a goal race, it will likely feel very challenging.
For example, someone training for a 5K might be given a workout of five times one kilometre. That is going to be a particularly tough session, and it will require good fuelling and careful consideration of how much load is already in your legs and what training is coming next.
Final Thoughts
Do not just look at a workout with blinkers on and roll straight into the first repetition.
Make sure that you understand the workout before you go and execute it.
I hope that makes sense. If you have any questions, please pop them in the comments below.
For now, happy running.
