{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Telos Running Podcast","title":"Ep 11: Solo Show-Grab Bag Sessions","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/6529144f\"></iframe>","width":"100%","height":180,"duration":3380,"description":"This week, Steve is solo talking about Grab Bag Sessions. What are they? \n“Go To” workouts that can easily be done anywhere, on any surface, at any time in a training cycle. \nTrack, road, trail, treadmill? All are very easily implemented. These workouts provide a bang for the buck. Most of these sessions can be completed in 60 min or less, making them excellent for travel & tight turnarounds. No excuses for not getting your training session in.\nPeriodization proof - These are very important sessions that stress different physiological systems & can be done repeatedly to good effect. \n\n20-40 min Tempo\nPaces: For most people this correlates to hMGP or 25-30 sec slower than 5K pace or 80-85% of max HR. \nRest: None. Run continuously.\nVariations: extend the time run at tempo; speed the pace up, broken tempos\nAdaptations: Aerobic Conditioning; extending the time run at the Anaerobic threshold. Breathing should be controlled & even. \n\nMile Repeats\n-4x 1M at 5K - The Challenge.  \n-6 x 1M at 10K - The Classic. \n-Cutdown Miles - The Contender. \nRest: 3-5 min or 1:1; except on the cutdown miles, those start at 60 sec rest then get gradually down to 3-5 min.\nAdaptations: VO2 Max; Anaerobic Conditioning, getting lactic late.\nVariations: 4x1M at 5K; 6x1M at 10K; Cutdown Miles 6 reps start at hMGP/Tempo drop 10 sec a mile.\n\nAussie 5K\n12x200m at 5K w/ 200m floatRest: Float\nAdaptation: Anaerobic conditioning, VO2 max, no resting in a race keeping engagement & acknowledging intent. \nVariations: Deek’s Quarters - 8x400w/ 200m float\n\nLong Run Close\n14-24  mies with a close. or fast finish","thumbnail_url":"https://img.transistorcdn.com/nRD2ZQn7wA0Uq9pUxug0vwR7_UXlM5xgyqc8v-_2vhc/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9zaG93/LzIxMjYvMTU1NzQy/MjAwMC1hcnR3b3Jr/LmpwZw.webp","thumbnail_width":300,"thumbnail_height":300}