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Dr. Jim Freim November 18, 2011 TWEET COMMENTS 0

Discover the Fountain of Youth - Page 2

A Sliding Scale

See chart below for scaling the interval time reduction per repeat (in seconds) based upon age

Age 40-49 50-59 60 and over
Interval Distance
Half mile 7 5 2
One mile 10 7 5
Two miles 15 10 7
Three miles 20 15 10

Upping the Ante

Providing the three-loop workout went well (see caveat below), on the next decreasing-time workout, our 40-something runner would add another loop, again increasing the pace by another 15 seconds (16:15). The next week, he could add a fifth loop, shooting for 16 minutes, for a total of 10 miles.

Now for the caveat. No matter how fast you run a particular loop, each ensuing loop must be 15 seconds faster than the previous. For example, even if you run a loop 25 seconds faster than the previous one, say from 17:00 to 16:35, your next loop should be 16:20—15 seconds faster. If you can't run 15 seconds faster, the workout is over. Try again another day. You are either too tired or you ran a previous loop too fast. The benefit is considerably less if you run the next two-mile loop only five seconds faster. Adhering to the time reduction forces you to push harder and increase the pace as you tire, simulating end-of-race fatigue, training you to fight "through the wall."



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