Running training involves not only covering distance but also managing pace. Finding the right threshold speed is crucial to avoid overloading the heart during long-distance workouts while maximizing the training benefits. Many athletes rely on the Conconi Test, but there are also other methods, like the one developed by Dr. Albanesi, that offer an interesting and reliable alternative.
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The Importance of Threshold Speed in Running
Setting the correct pace during workouts is crucial to enhancing performance. The threshold speed becomes the fundamental reference for defining training paces. Traditionally, the Conconi Test has been widely used to determine this threshold, based on the correlation between heart rate and speed.
Alternative Methods to Determine Training Speed
Dr. Albanesi proposed a different approach based on a calculation of speed in km/h without using heart rate. This method focuses on the anaerobic threshold speed, defined as the sustained speed under competitive conditions for an hour.
Albanesi’s Threshold Speed Calculation Protocol
The formula proposed by Dr. Albanesi calculates the threshold speed based on the time taken to cover a 10 km distance in race conditions. This value is then adjusted to represent the sustainable speed for one hour of running.
Implications and Practical Use of Threshold Speed in Training Programs
By using the threshold speed as a reference, different training intensities can be determined. Calculating percentages relative to this speed allows the establishment of paces for repetitions, as well as average and slow paces, thus optimizing workouts to achieve specific goals.
The choice between various methods to determine threshold speed depends on personal preferences and the accessibility of necessary tools. The important thing is to find a reliable method that allows for effective setting of training paces, avoiding overload and optimizing progress in running.
M = minutes to complete 10K in a race
S = seconds to complete 10K in a race
Some paces derived from the AST
1000m Repeats = AST + 4%
2000m Repeats = AST + 2%
3000m Repeats = AST – 1%
Medium Pace = 95% AST
Slow Pace = 85% AST