Reading through some old notes I made when I chatted with Dr Brent Rushall about USRPT I forgot that he had mentioned when applying USRPT to running and skiing you may need to increase rest portion from 20 seconds to 40 seconds to account for not having the cooling aspect of being in the water as you have with swimming.
The other note I made, when applying the USRPT concept to longer distance events such as the half marathon and marathon distances, would be to keep the sets the same, so 30 x 40 seconds with 20 seconds off, but take a 6 to 12 minute recovery break and then complete a second set for the half marathon and a third set for the full marathon as a long run weekend option.
If I was to look at training for a longer event, I would look to keep the mid week sessions to two 30 minute sessions per day. When two workouts per day are not an option then I am looking to do 2 sets within one workout which would possibly give a greater aerobic stimulus then just the one set. The benefit of the shorter sets, I feel, is it allows the pace to stay sharp without the fatigue of the longer workout.
From there I like the possibly at looking at a forth set once every three weeks if I was to take on the marathon distance.
As I say these are conversations at this point and too soon to say if they are to be effective but I have been feeling strong in events and refreshed after workouts with the workouts I have been doing. At this point my only consideration while doing the short intervals has been technique and using pace only as a reference.
After a few weeks of USRPT sets I have started to add a second set of intervals after a short break between sets.
The first set is aimed at 10km race pace with the 20 second and 40 second intervals and then after a 6 minute break I do another shorter set at 5km race pace with 10 second intervals, all with 20 seconds rest.
The first set takes 30 minutes after a 6 to 12 minute warm up and then the second set takes 10 minutes at this point and will add more time as things progress.
The fall training project has been progressing well with ultra short intervals with short rest. On average I have completed two workouts per day with 40 x 20 seconds with 20 seconds off in the morning and 30 x 40 seconds with 20 seconds off in the evening. Each workout takes 30 minutes to complete and I use the first 10 intervals to get up to desired pace after either a 6 or 12 minute warm up.
In both the morning set and the afternoon set I included ISO static holds with the the same 20 second hold, 20 second rest format. The workouts get after it quickly and are manageable, the best part is the constant technique focus as the short intervals keep you on point.
Fitness, am I stronger, I believe so, aerobically and technically.
Passionate runner and nordic skier who happens to own a run & ski shop!