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What contribution would a 10,000 metre piece make towards 2,000 metre racing?
Simon Barnes: "During a 10,000 metre piece, if I hold steady state 1:50 500m splits, my heart rate climbs beyond 180 beats per minute during the last five minutes or so, even though at 1:50/500 my watt output is well below maximum. I guess this is due to overheating/dehydration/energy depletion - 'cardiac drift'? Sprinting for the last 500 metres feels very reminiscent of the last 500 metres of a 2,000 metre race.
"What contribution does the 10,000 metre session (or a similar 5,000 metres, holding 1:45s) make towards maximising performance over 2,000 metres? The 2,000 metres obviously requires higher output, but similar heart rates.
"I've noticed that middle distance runners often include a hard 20-30 minute run in their schedule, saying it improves both V02 max and lactate threshold. Building towards BIRC, should I keep a weekly 5 or 10,000 metre 'blast' in my regime (along with two shorter than race distance interval sessions), or replace it with a further interval session?"
Terry O'Neill: The longer session improves muscular efficiency by increasing the number of capillaries around the muscle fibre. This has the effect of increasing the contact time of oxygen from the blood to the muscle. This process will happen at low intensity and so, if this is the aim of the session, there is no need to push on during the final stages.
The higher intensity sessions identified by the elevated heart rate have a greater effect on the oxygen delivery system, heart/lung function and stroke volume. However, they will also increase capilliarisation and at a faster rate than at low intensity. The problem is that high intensity training causes high lactate accumulation and glycogen depletion which needs time between sessions to recover. Depending on how many sessions a week you train will determine how many of them should lead to a lactate build up. 5-6 sessions a week should allow enough recovery time but it also depends on your job, whether it is heavy manual, stressful or whatnot.
At the moment you are OK to stick with the 10,000 metre piece but I would cut it down to 5,000 metres with six weeks to go to BIRC.
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