tag:blogger.com,1999:blog-5337555368793819627.post7127170814712226691..comments2023-06-07T09:04:36.390-04:00Comments on More Grumbine Science: Setting Goals in RunningRobert Grumbinehttp://www.blogger.com/profile/10783453972811796911noreply@blogger.comBlogger3125tag:blogger.com,1999:blog-5337555368793819627.post-21928941835484209492011-05-26T06:51:39.893-04:002011-05-26T06:51:39.893-04:00wotts:
I agree that for most people 10 weeks to a...wotts:<br /><br />I agree that for most people 10 weeks to a 5k is reasonable. It's just that when I was coaching, some of my runners were 30+ years out from being in shape, and 50+ pounds over weight. The earlier stages of the progression I developed were for them. A couple of people thought that 30 seconds running to 7 minutes walking was too easy -- until they did the workout. Probably they weren't already in shape to easily walk the 30 minutes.<br /><br />For myself, I think it'll be 8 weeks to running the 30 minutes straight through. Given my jogging pace, that means that I'll be going somewhat over 5k before then.<br /><br />Belette:<br />I've seen some research which argues for a 1.07 power law. It's based, however, on performances longer than 15 or 30 minutes (I forget the lower bound -- but it's much longer than a mile running). It's commonly applied in online calculators, though, below that lower bound.<br /><br />For myself, as something of a middle distance runner (800 m to 2 mile) by nature, I find a divided estimator to be better. For 200m to 5k, power law of 1.115. For 5k to marathon, 1.07 indeed works for me.<br /><br />Looking at your rowing performance curve (and ignoring that your ~8k pace is faster than your 5k pace :-), it looks like you've got something similar for your races under 30 minutes vs. over.Robert Grumbinehttps://www.blogger.com/profile/10783453972811796911noreply@blogger.comtag:blogger.com,1999:blog-5337555368793819627.post-31665589395038681132011-05-25T19:13:31.394-04:002011-05-25T19:13:31.394-04:00You probably know this but there is a formula for ...You probably know this but there is a formula for extrapolating times to different distances, which appears to amount to a 1.06 power law. But I found that too shallow; for my times a 1.08 power law fits very nicely from 1.1 miles to 13.1. http://www.flickr.com/photos/belette/5610155879/in/photostream if you like pix.William M. Connolleyhttps://www.blogger.com/profile/05836299130680534926noreply@blogger.comtag:blogger.com,1999:blog-5337555368793819627.post-4725283110909035832011-05-25T18:20:43.734-04:002011-05-25T18:20:43.734-04:00Good for you!
While it's great that you recog...Good for you!<br /><br />While it's great that you recognize the benefits of progressive increase in training, I don't think you have to be so cautious.<br /><br />Aside from my environmental interests I am a runner too and teach clinics up to full marathon distance. I think a ten week progression to 5K is easily attainable, slower might start to feel like too little of a challenge. Of course, you know your starting point better than I...Anonymousnoreply@blogger.com