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Exercises Movements, technique & proper execution

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Old 06-08-2004, 07:37 AM   #1
Departed Sebastian is offline
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What do you think of subbing ~30 mins of sprints for the 5k's? Something like 100m sprint followed by a 100m walk as one set and do sets for 30 mins. Would this be an acceptable substitution? I realize it is a significant increase in intensity, but other than that is there any real problem with it?
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Old 06-08-2004, 08:09 AM   #2
Matt Toupalik
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Interesting question.
That would work out to about 30 sprints I would guess.15 sec at the most per 100m sprint then about 45 sec at the most to walk 100m.That's a lot of sprinting.That amount might really eat into your recovery depending on your current level of fitness.

Maybe you could run some intervals instead.400m, 600m, or 800m?The intervals are not quite as intense as sprints but taxing just the same.I like to do interval track sessions of between 400m-800m with a strict 1 minute recovery period in between each and between 4-8 intervals(depending on the distance).
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Old 06-08-2004, 09:21 AM   #3
Robert Wolf
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We put in those long-ish runs from time to time in part as a diagnostic aid (hopefully one has improvement from effort to effort) and in part because of the different mental toughness needed to put up a good 5 or 10k time. The ability to "run and get help" has obvious survival value!

So...if you sub something try to make it a longer slower effort which you can track over time.
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Old 06-08-2004, 10:03 AM   #4
Departed Sebastian is offline
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Ok, thanks for the input guys. So something like a long bike ride, say 15k or something, would be a better substitute? I just really hate long running, maybe I should just suck it up and run.
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Old 06-08-2004, 10:48 AM   #5
John Frazer
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"suck it up and run"

That's about the size of it, IMO -- mental endurance. Dramatically brought home every time you look up the WOD and see that there's a 10K run or row on it with no more than a day or two's notice.

Personally rather than go to the trouble of measuring 5K courses in the neighborhood, I just run a 3-mile track workout at the local high school. It's continuous running but with speed intervals of descending length with jogging to recover. And you can track both your total time and interval speeds to play with your speed pace and recovery pace.
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Old 06-08-2004, 01:30 PM   #6
Larry Lindenman
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"I just hate long running". . .that's the point! Suck it up and you will feel even a greater sense of accomplishment!
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