coachsci.sdsu.edu/.../ultra40a.pdf
There is a method, which is referred to as the Rushall method which Michael Andrew uses.
Was wondering if you had any critique about this. If this sort of training is a good idea and what are the problems.
Would this also be good for longer events? Like the 400 IM?
Thanks!
If you want your final race time to be around, let's say, 59 sec, then each 25 repeat within your race pace training set needs to be completed in 14.75 sec.; that's when your hand needs to hit the wall. Then you can add 10-20 sec rest after each repeat, but Rushall is a big proponent of rest not exceeding exertion. So, in your case, you'd do the 14.75 sec fast 25 and then rest at wall or float for another 10-14 sec. This would make for a slightly odd interval (leave at the 24.75, for example) for clock watching, unless you have a pretty darn precise digital clock. You may have to do them more like on the :25 - that would make it 14.75 exertion and about 10.25 sec rest. The idea would be to do as many repeats hitting the wall at 14.75 as possible before failure - knowing you WILL and SHOULD fail. This may be a little trial and error in the beginning; like trying 30 repeats on the aforementioned interval and seeing how far you can get. If you can complete all 30, then you need to speed up the exertion/repeat interval. Keep track of how you do so you can document improvements and make adjustments. Make sense?
If you want your final race time to be around, let's say, 59 sec, then each 25 repeat within your race pace training set needs to be completed in 14.75 sec.; that's when your hand needs to hit the wall. Then you can add 10-20 sec rest after each repeat, but Rushall is a big proponent of rest not exceeding exertion. So, in your case, you'd do the 14.75 sec fast 25 and then rest at wall or float for another 10-14 sec. This would make for a slightly odd interval (leave at the 24.75, for example) for clock watching, unless you have a pretty darn precise digital clock. You may have to do them more like on the :25 - that would make it 14.75 exertion and about 10.25 sec rest. The idea would be to do as many repeats hitting the wall at 14.75 as possible before failure - knowing you WILL and SHOULD fail. This may be a little trial and error in the beginning; like trying 30 repeats on the aforementioned interval and seeing how far you can get. If you can complete all 30, then you need to speed up the exertion/repeat interval. Keep track of how you do so you can document improvements and make adjustments. Make sense?
