PFT/PFT Interval Training

#1
Folks,

I saw a link on a post here a wee while ago that had interval routines to reduce PFT/PFA ( or whatever it is now ) times, with a routine to bring your time below 1030, a separate one for below 0930 and a separate one for below 0803 ( if I can recall correctly ).

Now I've been searching on here for a while without success, anybody any ideas of where it may be? It may have been Sandhurst related

Ta
 
#2
Just work out what pace you need to run to make the time, run that pace for (say) a sixth of the distance. Stop, take ten breaths, go again, repeat. Reduce and eliminate the rests. A mile and a half is just over six laps of a track.

10 minutes 30 seconds is 630 seconds. So (say) 105 seconds a lap. (A mile and a half is just over 2400 so call it 103 seconds).

To save a minute overall save 10 seconds a lap - 95 second laps equals 930.

I think. I'd get it right with a calculator :?
 
S

Screw_The_Nut

Guest
#5
The best pft training advise i've been given was from a pti a few years back. Set yourself a two week period. On day one do the route at jogging pace, warm up and cool down properly of course. Do something else next day, day after do the pft route again but increase your pace, then day off then do it again - and just progress like this until day 11, then have 2 days off and on the last day do the pft route at maximum effort. The theory behind it is muscle memory, and will get your body used to running full pelt for that distance. Useful just before the start of any course you may attend. It should get well over a minute off your current time - at least.
 
#6
10:30 is 1:45 per lap. Knock 10 secs off per minute of PFT target time (eg, 9:30 is 1:35 per lap etc).

In case anyone is in need of perspective; Michael Johnson's record is just over 43 secs.

Pacing is absolutely key. Go and watch a PFT held on a track and time the runners. Most do the first lap far faster than they should and spend the rest of the mile and a half recovering. For example, in a recent PFT pacing trial that I did in training I ran the first lap in 1:30 but only managed an 10:28 overall (my final laps were IRO 1:50); if I'd paced at a precise 1:45 per lap I would have finished in a better condition or, perhaps more importantly, could have finished earlier.
 
S

Screw_The_Nut

Guest
#7
rg1991 said:
So to get a time to 9.10 what should i be running a lap in?
On a 400m running track - a pft being a mile and a half which is 2400 meters - you would have to run 6 laps. So for a 9min 10 sec pft each lap would have to be (9.16/6) at a speed of 1 minute and 53 seconds (roughly)
 
S

Screw_The_Nut

Guest
#8
Dragstrip said:
In case anyone is in need of perspective; Michael Johnson's record is just over 43 secs.
Thats like telling a hand grenade to get some perspective on a fecking nuke...
 
#9
rg1991 said:
So to get a time to 9.10 what should i be running a lap in?
About 90 second laps, or just over. Once you know what your absolute best time is pacing yourself at the start makes it so much easier it feels like cheating :) Your best time over such a short distance is going to mean a very high level of effort, though.

I could never go that much under a minute for 400 - say 55s on a decent track and 58 on cinders, but if you do something like that it makes the pain of slower pace seem much less, and it makes a slower pace seem really manageable. Running an absolute 400 is like opening a door in your head, and once you've got a proper time you can have a realistic go at working out what you should be capable of for 6 laps. There's no real reason why you should be slowing down more than 10 seconds a lap, so my just under 8 minute best effort for a mile and a half was a product of (as Dragstrip says) not being able to ration the effort properly.
 
#10
Improve from 8 min 30sec to 8 min
Set 1 1 x 800 metres
in 2:40 800 metre jog
recovery in 5:20
Set 2 2 x 400 metres
in 1:20 400 metre jog
recovery in 2:40
Set 3 4 x 200 metres
in 40 200 metre jog
recovery in 1:20

Improve from 9 min to 8 min 30 sec
Set 1 2 x 600 metres in
2:08 600 metre jog
recovery in 4:15
Set 2 2 x 400 metres in
1:25 400 metre jog
recovery in 2:50
Set 3 2 x 200 metres
in 43 200 metre jog
recovery in 1:25

Improve from 9 min 30 sec to 9 min
Set 1 3 x 400 metres
in 1:30 400 metre jog
recovery in 3:00
Set 2 4 x 200 metres
in 45 200 metre jog
recovery in 1:30
Set 3 4 x 100 meters
in 23 100 metre jog
recovery in 45

Improve from 10 min to 9 min 30 sec
Set 1 1 x 600 metres
in 2:23 600 metre jog
recovery in 4:45
Set 2 2 x 400 metres
in 1:35 400 metre jog
recovery in 3:10
Set 3 3 x 200 metres
in 48 200 metre jog
recovery in 1:35
Set 4 4 x 100 metres
in 24 100 metre jog
recovery in 48

Improve from 10 min 30 sec to 10 min
Set 1 1 x 600 metres
in 2:30 600 metre jog
recovery in 4:55
Set 2 2 x 400 metres
in 1:40 400 metre jog
recovery in 3:20
Set 3 2 x 200 metres
in 50 200 metre jog
recovery in 1:40
Set 4 3 x 100 metres
in 25 100 metre jog
recovery in 50

Improve from 11 min to 10 min 30 sec
Set 1 1 x 600 metres
in 2:35 600 metre jog
recovery in 5:00
Set 2 2 x 400 metres
in 1:45 400 metre jog
recovery in 3:30
Set 3 2 x 200 metres
in 53 200 metre jog
recovery in 1:45
Set 4 2 x 100 metres
in 26 100 metre jog
recovery in 53

Improve from 12 min to 11 min
Set 1 1x 600 metres
in 2:50 600 metre jog
recovery in 5:30
Set 2 3 x 400
metres in 1:53 400 metre jog
recovery in 3:46
Set 3 2 x 200 metres
in 1 min 200 metre jog
recovery in 2 min
Set 4 2 x 100 metres
in 30 200 metre jog
recovery in 1 min

Improve from 13 min to 12 min
Set 1 4 x 400 metres
in 2:05 400 metre jog
recovery in 4:10
Set 2 4 x 200 metres
in 1:03 200 metre jog
recovery in 2:06

Improve from 14 min to 13 min
Set 1 5 x 400 metres in
2:10 400 metre jog
recovery in 4:20
Set 2 4 x 100 metres
in 32 100 metre jog
recovery in 1:05
 
#12
Screw_The_Nut said:
rg1991 said:
So to get a time to 9.10 what should i be running a lap in?
On a 400m running track - a pft being a mile and a half which is 2400 meters - you would have to run 6 laps. So for a 9min 10 sec pft each lap would have to be (9.16/6) at a speed of 1 minute and 53 seconds (roughly)
Uum, no. 1:53 per lap would give you a PFT of 11:20.

113x6/60=11.3

9 mins is 1:30 or 90 secs per lap.

The answer to the question posed (time per lap for a 9:10 pft) is 1:31.666 secs per lap.
 
#13
Screw_The_Nut said:
Dragstrip said:
In case anyone is in need of perspective; Michael Johnson's record is just over 43 secs.
Thats like telling a hand grenade to get some perspective on a fecking nuke...
Ha, yeah I know. I do find it useful to know what a human is capable of when I'm plodding around at 1 min slower per lap.
 
#14
gobbyidiot said:
rg1991 said:
So to get a time to 9.10 what should i be running a lap in?
About 90 second laps, or just over. Once you know what your absolute best time is pacing yourself at the start makes it so much easier it feels like cheating :) Your best time over such a short distance is going to mean a very high level of effort, though.

I could never go that much under a minute for 400 - say 55s on a decent track and 58 on cinders, but if you do something like that it makes the pain of slower pace seem much less, and it makes a slower pace seem really manageable. Running an absolute 400 is like opening a door in your head, and once you've got a proper time you can have a realistic go at working out what you should be capable of for 6 laps. There's no real reason why you should be slowing down more than 10 seconds a lap, so my just under 8 minute best effort for a mile and a half was a product of (as Dragstrip says) not being able to ration the effort properly.
Absolutely right. In theory, because any fast PFT will by definition be almost entirely aerobic (less the final stretch (which is where short/non-sprint and middle-distance events are won)), if you can do 1 lap at a given pace, you should be able to bang them out over and over as long as your body can continue to cope with fueling your muscles, purging the waste products and you don't get injured; if you can't it's because you've slipped over the anaerobic threshold, probably at the start (ie you've failed to pace properly) or because, young Padawan, in you the Jedi force is weak.

Note, pacing is very hard; in over a decade of competitive racing, I still stuff it up every time. Mortals like the majority of us are left either blowing up and hanging in there or simply making sure we are fit enough to cruise around without having to.
 
#15
Here you go :)

ostvic said:
You should find this useful. This was taken from a booklet on fitness preparation for Sandhurst





Improve from 8 min 30sec to 8 min
Set 1 1 x 800 metres
in 2:40
800 metre jog
recovery in 5:20
Set 2 2 x 400 metres
in 1:20
400 metre jog
recovery in 2:40
Set 3 4 x 200 metres
in 40
200 metre jog
recovery in 1:20
Improve from 9 min to 8 min 30 sec
Set 1 2 x 600 metres in
2:08
600 metre jog
recovery in 4:15
Set 2 2 x 400 metres in
1:25
400 metre jog
recovery in 2:50
Set 3 2 x 200 metres
in 43
200 metre jog
recovery in 1:25
Improve from 9 min 30 sec to 9 min
Set 1 3 x 400 metres
in 1:30
400 metre jog
recovery in 3:00
Set 2 4 x 200 metres
in 45
200 metre jog
recovery in 1:30
Set 3 4 x 100 meters
in 23
100 metre jog
recovery in 45
Improve from 10 min to 9 min 30 sec
Set 1 1 x 600 metres
in 2:23
600 metre jog
recovery in 4:45
Set 2 2 x 400 metres
in 1:35
400 metre jog
recovery in 3:10
Set 3 3 x 200 metres
in 48
200 metre jog
recovery in 1:35
Set 4 4 x 100 metres
in 24
100 metre jog
recovery in 48
Improve from 10 min 30 sec to 10 min
Set 1 1 x 600 metres
in 2:30
600 metre jog
recovery in 4:55
Set 2 2 x 400 metres
in 1:40
400 metre jog
recovery in 3:20
Set 3 2 x 200 metres
in 50
200 metre jog
recovery in 1:40
Set 4 3 x 100 metres
in 25
100 metre jog
recovery in 50
Improve from 11 min to 10 min 30 sec
Set 1 1 x 600 metres
in 2:35
600 metre jog
recovery in 5:00
Set 2 2 x 400 metres
in 1:45
400 metre jog
recovery in 3:30
Set 3 2 x 200 metres
in 53
200 metre jog
recovery in 1:45
Set 4 2 x 100 metres
in 26
100 metre jog
recovery in 53
Improve from 12 min to 11 min
Set 1 1x 600 metres
in 2:50
600 metre jog
recovery in 5:30
Set 2 3 x 400
metres in 1:53
400 metre jog
recovery in 3:46
Set 3 2 x 200 metres
in 1 min
200 metre jog
recovery in 2 min
Set 4 2 x 100 metres
in 30
200 metre jog
recovery in 1 min
Improve from 13 min to 12 min
Set 1 4 x 400 metres
in 2:05
400 metre jog
recovery in 4:10
Set 2 4 x 200 metres
in 1:03
200 metre jog
recovery in 2:06
Improve from 14 min to 13 min
Set 1 5 x 400 metres in
2:10
400 metre jog
recovery in 4:20
Set 2 4 x 100 metres
in 32
100 metre jog
recovery


INTERVAL TRAINING
SESSION
Specific interval training sessions are on page 11 of this booklet. Interval training involves running set distances in specific times, with the running pace dictated by your 1.5 mile run time. It is important that during these sessions you adhere to the time and distance stated during the recovery
period – do not be tempted to shorten these periods. To decide which interval session is appropriate for you, use your last 1.5 mile run time. For example, if your last run time was 9:50 then the session to improve from
10 min to 9 min 30 sec is appropriate.
HOW DO I PERFORM THE SESSION?
Using the 10 min to 9 min 30sec
session as an example, you start
all the sessions with a gentle warm up as per all training. Set one
involves a run of 600m in 2:23 at
an even pace, followed immediately by a 600m jog recovery at an even
pace in 4:45. Set two follows on directly and consists of running
400m in 1:35 – 400m jog recovery in 3:10 – 400m in 1:35 – 400m jog recovery before moving straight into set three. Again 3 x 200m are performed in 48 seconds, with these efforts being interspersed with 1:35 jog recoveries, before completing set 4 in a similar fashion.
 
#16
Dragstrip said:
gobbyidiot said:
rg1991 said:
Note, pacing is very hard; in over a decade of competitive racing, I still stuff it up every time. Mortals like the majority of us are left either blowing up and hanging in there or simply making sure we are fit enough to cruise around without having to.
Years ago they examined bicycle time trialists and looked at VO2 max, anaerobic threshold, body fat......and compared the lot to performance. The single best correlation was performance and experience - people that had done a lot knew how to ration their effort so that they crossed the line jiggered with the least amount of elapsed time.
 
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