Tempo Intervals for Endurance Runners
-
What
are tempo intervals?
-
How are they used to improve training?
-
Examples of Tempo Intervals
-
Why do
Tempo Intervals improve speed-endurance?
-
How much will my race performance improve?
-
Key points for
optimising tempo interval training:
-
6x1000m Tempo
Intervals with 200m recovery run
-
5x1200m Tempo
Intervals with 200m recovery run
-
4x1600m Tempo
Intervals with 200m recovery run
-
3x2000m
Tempo interval session with 200m recovery run
What are Tempo Intervals?
As an endurance athlete
you are probably well aware of the importance of interval training for improving
endurance capacity and race performance. Recently coaches, fitness/running
magazines, and athletes alike have tended to believe that the best type of
interval session, is to complete around 4-6 intervals of 3-5 minutes duration at
an intensity that would equate to around, or just slightly above, your maximal
aerobic capacity (VO2max) – this is around 3k race pace. The main idea behind
this is that this intensity will bring about greater gains in VO2max, lactate
threshold and efficiency than the use of slightly slower intervals. Whilst this
type of training may be ideal for an athlete competing in a race that last
around 10-15minutes, it is less likely to be effective for athletes competing in
races lasting 30 minutes or more. The main problem is that it doesn’t really
lead to great improvements in muscular endurance over longer distance races (30
minutes or more).
There is no doubt that
this type of training should be included in your training program but from my
own experience, distance runners should use it sparingly, no more than once
every 2-3 weeks. One problem with this type of training is that to complete the
intervals at the desired intensity you have to have long recovery periods
normally lasting around 3 minutes. Therefore the average intensity of the
workout, when including recoveries, is relatively low. Because you are having
long recovery periods you are not training your body to cope with the demands of
fast continuous running. This type of training tends to improve your speed over
short distances but does not necessarily translate to improved race performance
over longer distances (30minutes or more). This is because you are training
your body to run fast over short periods of time and not to run fast over longer
periods of time.
I found, when I used
this type of training, I became quicker during these interval sessions, but
showed no improvement during a race situation. After, six months using faster
intervals like 5x1000m – run at 3k pace around 3:00 for me at that time, my
basic speed improved to the point where I was completing the 1000m intervals in
2:55. However, despite this clear improvement in interval times, and an
increase in my basic training volume, there was no improvement in my 10k race
times – they were still stuck around 33minutes. Therefore, my improved speed
over these short distances was not translating to improved speed endurance that
is needed in a race of 30 or more minutes.
So how can you use interval training to improve your race performance over long
distance races?
The answer lye's in the average training intensity of the session – for
this you have to consider the length of the recovery period as well as the speed
of the session. You should complete intervals at a speed that is just slightly
quicker than current race pace, but keep the recoveries short and run the
recoveries at a steady pace, rather than an easy jog or rest. The total length
of the workout including the recoveries should last around 20-35minutes. This
type of interval session is very similar to a tempo run since the average
intensity – including the recoveries – is around tempo pace. Therefore, this
type of interval session is called a tempo interval session.
Examples of Tempo interval
sessions:
6x1000m (5secs quicker
than 10k pace), 200m recovery run
5x1200m (6secs quicker
than 10k pace), 200m recovery run
4x1600m (8secs quicker
than 10k pace), 200m recovery run
3x2000m (10secs quicker
than 10k pace), 200m recovery run
Of all these sessions
the 6x1000m seems to be particularly effective. Typically, I like athletes to
run 6x1000m at a pace that is just slightly quicker than 10k race pace, with a
200m recovery, run in a time that is about 20 seconds slower than it is run
during the interval. So if you are running 1000m intervals in 3:20 – which
works out at 40secs per 200m – you should run your 200m recovery in around
60seconds.
If, we take the example
of a 33minute 10k runner; during a 10k race they would complete each 1000m in
around 3:20. So during a tempo interval session they would aim to complete each
interval in around 3:15 – around 32:30 10k pace – so just slightly quicker than
current 10k pace. During the intervals they would complete 200m every 39
seconds. So if we add 20 seconds on to this they should run the 200m recovery in
around 60secs. If you are a slightly slower 10k runner then you should add more
than 20 seconds to the recovery time – a tempo interval training guide is
provided at the bottom of this page.
Why do
tempo intervals improve speed-endurance in athletes?
Well, for one, the recoveries are short and run at a pace that doesn’t allow
complete recovery – in fact the recoveries are designed to only allow you to
recover enough to run the next interval at the target pace, and no quicker.
Another reason is that tempo intervals combine tempo training with faster than
race pace training. By running at, or slightly quicker than, race pace you are
training your muscles to work more efficiently at race pace. The most important
reason is to do with the average intensity of the session. If we take the case
of a 34minute 10k runner, who runs 6x1000m tempo intervals, they would run their
tempo intervals in 3:20 and 200m recoveries in 60-65seconds. During the session
they would run 7000m in a time of 25minutes which means that they cover the
7000m at around 35:45 10k pace – within 2minutes of current 10k race pace.
Therefore the session trains you to run at pace that’s slightly quicker than
race pace whilst you have to maintain an average intensity – including recovery
time – that is close to race pace. Because the recoveries are kept short you –
unlike traditional intervals – you are never fully recovered when you start each
new repetition and therefore you are training your body to run at slightly
faster than race pace when you are already fatigued. Because the average
intensity of the whole session is very close to race pace you are training your
muscles to cope with the demands of running at race pace and improving their
fatigue resistance.
What sort of improvement in race time can I expect following tempo interval
training?
As I mentioned earlier following 6months of traditional interval training I
didn’t see any improvement in 10k race performance. When I started using tempo
intervals I was running 10km in around 33 minutes so I started running tempo
intervals consisting of 6x1000m intervals each in 3:12-3:15, with 55-60second
200m recovery jog. Not surprisingly the first session was extremely tough but
after about a month it started to get easier. Then the speed of my intervals
increased and the length of time to run my recoveries started to decrease.
After about 5 months of this training I was at the point where I could run
6x1000m all in 3:05-3:10 (30:50 – 31:40 10k pace) whilst the time I needed to
run the 200m recovery decreased to just around 50 seconds. At this point I was
completing the 7000m in around 23:10 - equivalent to 33minute 10k pace. Not
surprisingly this improvement was reflected in an improvement in 10k performance
and a new PB of 31:37. I have seen similar results with athletes that I have
worked with, when using this type of training. I would expect most athletes,
who haven’t used tempo intervals to see at least a 1-2minute improvement in 10k
time following 3-6months of weekly tempo interval training. The amount of
improvement will likely be greater with slower or less well trained athletes who
may improve by several minutes. One thing to bare in mind is that you must be
strict with both the interval times and recovery times otherwise you won’t gain
the full benefit from this training. Be careful not to run the first interval
too quickly it is much better if you can pick the pace up over the last couple
of intervals rather than dropping right off the pace because you started off to
quickly. In Summary:
- In short tempo
intervals will help you to improve your race performance by improving your
speed-endurance.
- They also improve
your rate of recovery during a race situation as you are training your body
to recover when you are still running at a steady pace. This should help
you to recover from going off to quickly at the start of a race, and help
you to cope with changes of pace during a race.
- Tempo intervals
will improve your efficiency at race pace, improve your maximum aerobic
capacity, increase your lactate threshold, and increase your level of
fatigue resistance.
Key points for
optimising tempo interval training:
- Try to stick as
closely to the target intervals as possible and if possible pick up the
pace over the last 1-2 repetitions.
- Be strict with
your recovery times don’t slow the recoveries in order to run faster
reps!
- Complete 1-2
tempo interval session per week – if doing 2 sessions per week use one
longer session (4x1600m or 3x2000m) and one shorter session (6x1000m or
5x1200m). For best results also include one long tempo run – a
20-30minute run at 10minle race pace – per week as well.
- As the sessions
get easier it is likely that your race performance has improved so you
will need to run at a faster pace during the intervals and decrease
recovery times – if you are not competing in 10k races then run a 10k
time trial to check whether you need to train at a new level.
6x1000m Tempo Intervals
with 200m recovery run
|
Your
Current 10k race pace |
Tempo
Interval Session |
Interval
Time
(mins:secs) |
200m
recovery time (seconds) |
|
28:00 |
6x1000m |
2:43 |
50-55 s |
|
28:30 |
6x1000m |
2:46 |
50-55 s |
|
29:00 |
6x1000m |
2:49 |
50-55 s |
|
29:30 |
6x1000m |
2:52 |
50-55 s |
|
30:00 |
6x1000m |
2:55 |
50-55 s |
|
30:30 |
6x1000m |
2:58 |
55-60 s |
|
31:00 |
6x1000m |
3:01 |
55-60 s |
|
31:30 |
6x1000m |
3:04 |
55-60 s |
|
32:00 |
6x1000m |
3:07 |
55-60 s |
|
32:30 |
6x1000m |
3:10 |
55-60 s |
|
33:00 |
6x1000m |
3:12 |
55-60 s |
|
33:30 |
6x1000m |
3:15 |
60-65 s |
|
34:00 |
6x1000m |
3:18 |
60-65 s |
|
34:30 |
6x1000m |
3:21 |
60-65 s |
|
35:00 |
6x1000m |
3:24 |
60-65 s |
|
35:30 |
6x1000m |
3:27 |
60-65 s |
|
36:00 |
6x1000m |
3:30 |
60-65 s |
|
36:30 |
6x1000m |
3:33 |
65-70 s |
|
37:00 |
6x1000m |
3:36 |
65-70 s |
|
37:30 |
6x1000m |
3:39 |
65-70 s |
|
38:00 |
6x1000m |
3:42 |
65-70 s |
|
38:30 |
6x1000m |
3:45 |
65-70 s |
|
39:00 |
6x1000m |
3:47 |
65-70 s |
|
39:30 |
6x1000m |
3:50 |
70-75 s |
|
40:00 |
6x1000m |
3:53 |
70-75 s |
|
40:30 |
6x1000m |
3:56 |
70-75 s |
|
41:00 |
6x1000m |
3:59 |
70-75 s |
|
41:30 |
6x1000m |
4:02 |
70-75 s |
|
42:00 |
6x1000m |
4:05 |
70-75 s |
|
42:30 |
6x1000m |
4:08 |
75-80 s |
|
43:00 |
6x1000m |
4:11 |
75-80 s |
|
43:30 |
6x1000m |
4:14 |
75-80 s |
|
44:00 |
6x1000m |
4:17 |
75-80 s |
|
44:30 |
6x1000m |
4:20 |
75-80 s |
|
45:00 |
6x1000m |
4:22 |
75-80 s |
|
45:30 |
6x1000m |
4:25 |
80-85 s |
|
46:00 |
6x1000m |
4:28 |
80-85 s |
|
46:30 |
6x1000m |
4:31 |
80-85 s |
|
47:00 |
6x1000m |
4:34 |
80-85 s |
|
47:30 |
6x1000m |
4:37 |
80-85 s |
|
48:00 |
6x1000m |
4:40 |
80-85 s |
|
48:30 |
6x1000m |
4:43 |
85-90 s |
|
49:00 |
6x1000m |
4:46 |
85-90 s |
|
49:30 |
6x1000m |
4:49 |
85-90 s |
|
50:00 |
6x1000m |
4:52 |
85-90 s |
|
50:30 |
6x1000m |
4:55 |
85-90 s |
|
51:00 |
6x1000m |
4:57 |
85-90 s |
|
51:30 |
6x1000m |
5:00 |
90-95 s |
|
52:00 |
6x1000m |
5:03 |
90-95 s |
|
52:30 |
6x1000m |
5:06 |
90-95 s |
|
53:00 |
6x1000m |
5:09 |
90-95 s |
|
53:30 |
6x1000m |
5:12 |
90-95 s |
|
54:00 |
6x1000m |
5:15 |
90-95 s |
|
54:30 |
6x1000m |
5:18 |
95-100 s |
|
55:00 |
6x1000m |
5:21 |
95-100 s |
|
55:30 |
6x1000m |
5:24 |
95-100 s |
|
56:00 |
6x1000m |
5:27 |
95-100 s |
|
56:30 |
6x1000m |
5:30 |
95-100 s |
|
57:00 |
6x1000m |
5:32 |
95-100 s |
|
57:30 |
6x1000m |
5:35 |
100-105 s |
|
58:00 |
6x1000m |
5:38 |
100-105 s |
|
58:30 |
6x1000m |
5:41 |
100-105 s |
|
59:00 |
6x1000m |
5:44 |
100-105 s |
|
59:30 |
6x1000m |
5:47 |
100-105 s |
|
60:00 |
6x1000m |
5:50 |
100-105 s |
5x1200m Tempo Intervals
with 200m recovery run
|
Your
Current 10k race pace |
Tempo
Interval Session |
Interval
Time
(mins:secs) |
200m
recovery time (seconds) |
|
28:00 |
5x1200m |
3:16 |
50-55 s |
|
28:30 |
5x1200m |
3:19 |
50-55 s |
|
29:00 |
5x1200m |
3:23 |
50-55 s |
|
29:30 |
5x1200m |
3:26 |
50-55 s |
|
30:00 |
5x1200m |
3:30 |
50-55 s |
|
30:30 |
5x1200m |
3:33 |
55-60 s |
|
31:00 |
5x1200m |
3:37 |
55-60 s |
|
31:30 |
5x1200m |
3:40 |
55-60 s |
|
32:00 |
5x1200m |
3:44 |
55-60 s |
|
32:30 |
5x1200m |
3:47 |
55-60 s |
|
33:00 |
5x1200m |
3:51 |
55-60 s |
|
33:30 |
5x1200m |
3:54 |
60-65 s |
|
34:00 |
5x1200m |
3:58 |
60-65 s |
|
34:30 |
5x1200m |
4:01 |
60-65 s |
|
35:00 |
5x1200m |
4:05 |
60-65 s |
|
35:30 |
5x1200m |
4:08 |
60-65 s |
|
36:00 |
5x1200m |
4:12 |
60-65 s |
|
36:30 |
5x1200m |
4:15 |
65-70 s |
|
37:00 |
5x1200m |
4:18 |
65-70 s |
|
37:30 |
5x1200m |
4:22 |
65-70 s |
|
38:00 |
5x1200m |
4:25 |
65-70 s |
|
38:30 |
5x1200m |
4:29 |
65-70 s |
|
39:00 |
5x1200m |
4:32 |
65-70 s |
|
39:30 |
5x1200m |
4:36 |
70-75 s |
|
40:00 |
5x1200m |
4:39 |
70-75 s |
|
40:30 |
5x1200m |
4:43 |
70-75 s |
|
41:00 |
5x1200m |
4:46 |
70-75 s |
|
41:30 |
5x1200m |
4:50 |
70-75 s |
|
42:00 |
5x1200m |
4:53 |
70-75 s |
|
42:30 |
5x1200m |
4:57 |
75-80 s |
|
43:00 |
5x1200m |
5:00 |
75-80 s |
|
43:30 |
5x1200m |
5:04 |
75-80 s |
|
44:00 |
5x1200m |
5:07 |
75-80 s |
|
44:30 |
5x1200m |
5:11 |
75-80 s |
|
45:00 |
5x1200m |
5:14 |
75-80 s |
|
45:30 |
5x1200m |
5:18 |
80-85 s |
|
46:00 |
5x1200m |
5:21 |
80-85 s |
|
46:30 |
5x1200m |
5:25 |
80-85 s |
|
47:00 |
5x1200m |
5:28 |
80-85 s |
|
47:30 |
5x1200m |
5:32 |
80-85 s |
|
48:00 |
5x1200m |
5:35 |
80-85 s |
|
48:30 |
5x1200m |
5:39 |
85-90 s |
|
49:00 |
5x1200m |
5:42 |
85-90 s |
|
49:30 |
5x1200m |
5:46 |
85-90 s |
|
50:00 |
5x1200m |
5:49 |
85-90 s |
|
50:30 |
5x1200m |
5:53 |
85-90 s |
|
51:00 |
5x1200m |
5:56 |
85-90 s |
|
51:30 |
5x1200m |
6:00 |
90-95 s |
|
52:00 |
5x1200m |
6:03 |
90-95 s |
|
52:30 |
5x1200m |
6:07 |
90-95 s |
|
53:00 |
5x1200m |
6:10 |
90-95 s |
|
53:30 |
5x1200m |
6:14 |
90-95 s |
|
54:00 |
5x1200m |
6:17 |
90-95 s |
|
54:30 |
5x1200m |
6:21 |
95-100 s |
|
55:00 |
5x1200m |
6:24 |
95-100 s |
|
55:30 |
5x1200m |
6:28 |
95-100 s |
|
56:00 |
5x1200m |
6:31 |
95-100 s |
|
56:30 |
5x1200m |
6:35 |
95-100 s |
|
57:00 |
5x1200m |
6:38 |
95-100 s |
|
57:30 |
5x1200m |
6:42 |
100-105 s |
|
58:00 |
5x1200m |
6:45 |
100-105 s |
|
58:30 |
5x1200m |
6:49 |
100-105 s |
|
59:00 |
5x1200m |
6:52 |
100-105 s |
|
59:30 |
5x1200m |
6:56 |
100-105 s |
|
60:00 |
5x1200m |
6:59 |
100-105 s |
4x1600m Tempo Intervals
with 200m recovery run
|
Your
Current 10k race pace |
Tempo
Interval Session |
Interval
Time
(mins:secs) |
200m
recovery time (seconds) |
|
28:00 |
4x1600m |
4:21 |
60-65 s |
|
28:30 |
4x1600m |
4:25 |
60-65 s |
|
29:00 |
4x1600m |
4:30 |
60-65 s |
|
29:30 |
4x1600m |
4:35 |
60-65 s |
|
30:00 |
4x1600m |
4:39 |
60-65 s |
|
30:30 |
4x1600m |
4:44 |
65-70 s |
|
31:00 |
4x1600m |
4:49 |
65-70 s |
|
31:30 |
4x1600m |
4:53 |
65-70 s |
|
32:00 |
4x1600m |
4:58 |
65-70 s |
|
32:30 |
4x1600m |
5:03 |
65-70 s |
|
33:00 |
4x1600m |
5:07 |
65-70 s |
|
33:30 |
4x1600m |
5:12 |
70-75 s |
|
34:00 |
4x1600m |
5:17 |
70-75 s |
|
34:30 |
4x1600m |
5:21 |
70-75 s |
|
35:00 |
4x1600m |
5:26 |
70-75 s |
|
35:30 |
4x1600m |
5:31 |
70-75 s |
|
36:00 |
4x1600m |
5:35 |
70-75 s |
|
36:30 |
4x1600m |
5:40 |
75-80 s |
|
37:00 |
4x1600m |
5:45 |
75-80 s |
|
37:30 |
4x1600m |
5:49 |
75-80 s |
|
38:00 |
4x1600m |
5:54 |
75-80 s |
|
38:30 |
4x1600m |
5:59 |
75-80 s |
|
39:00 |
4x1600m |
6:03 |
75-80 s |
|
39:30 |
4x1600m |
6:08 |
80-85 s |
|
40:00 |
4x1600m |
6:12 |
80-85 s |
|
40:30 |
4x1600m |
6:17 |
80-85 s |
|
41:00 |
4x1600m |
6:22 |
80-85 s |
|
41:30 |
4x1600m |
6:26 |
80-85 s |
|
42:00 |
4x1600m |
6:31 |
80-85 s |
|
42:30 |
4x1600m |
6:36 |
85-90 s |
|
43:00 |
4x1600m |
6:40 |
85-90 s |
|
43:30 |
4x1600m |
6:45 |
85-90 s |
|
44:00 |
4x1600m |
6:50 |
85-90 s |
|
44:30 |
4x1600m |
6:54 |
85-90 s |
|
45:00 |
4x1600m |
6:59 |
85-90 s |
|
45:30 |
4x1600m |
7:04 |
90-95 s |
|
46:00 |
4x1600m |
7:08 |
90-95 s |
|
46:30 |
4x1600m |
7:13 |
90-95 s |
|
47:00 |
4x1600m |
7:18 |
90-95 s |
|
47:30 |
4x1600m |
7:22 |
90-95 s |
|
48:00 |
4x1600m |
7:27 |
90-95 s |
|
48:30 |
4x1600m |
7:32 |
95-100 s |
|
49:00 |
4x1600m |
7:36 |
95-100 s |
|
49:30 |
4x1600m |
7:41 |
95-100 s |
|
50:00 |
4x1600m |
7:46 |
95-100 s |
|
50:30 |
4x1600m |
7:50 |
95-100 s |
|
51:00 |
4x1600m |
7:55 |
95-100 s |
|
51:30 |
4x1600m |
8:00 |
100-105 s |
|
52:00 |
4x1600m |
8:04 |
100-105 s |
|
52:30 |
4x1600m |
8:09 |
100-105 s |
|
53:00 |
4x1600m |
8:14 |
100-105 s |
|
53:30 |
4x1600m |
8:18 |
100-105 s |
|
54:00 |
4x1600m |
8:23 |
100-105 s |
|
54:30 |
4x1600m |
8:28 |
105-110 s |
|
55:00 |
4x1600m |
8:32 |
105-110 s |
|
55:30 |
4x1600m |
8:37 |
105-110 s |
|
56:00 |
4x1600m |
8:41 |
105-110 s |
|
56:30 |
4x1600m |
8:46 |
105-110 s |
|
57:00 |
4x1600m |
8:51 |
105-110 s |
|
57:30 |
4x1600m |
8:55 |
110-115 s |
|
58:00 |
4x1600m |
9:00 |
110-115 s |
|
58:30 |
4x1600m |
9:05 |
110-115 s |
|
59:00 |
4x1600m |
9:09 |
110-115 s |
|
59:30 |
4x1600m |
9:14 |
110-115 s |
|
60:00 |
4x1600m |
9:19 |
110-115 s |
3x2000m Tempo interval
session with 200m recovery run
|
Your
Current 10k race pace |
Tempo
Interval Session |
Interval
Time
(mins:secs) |
200m
recovery time (seconds) |
|
28:00 |
3x2000m |
5:26 |
65-70 s |
|
28:30 |
3x2000m |
5:32 |
65-70 s |
|
29:00 |
3x2000m |
5:38 |
65-70 s |
|
29:30 |
3x2000m |
5:43 |
65-70 s |
|
30:00 |
3x2000m |
5:49 |
65-70 s |
|
30:30 |
3x2000m |
5:55 |
70-75 s |
|
31:00 |
3x2000m |
6:01 |
70-75 s |
|
31:30 |
3x2000m |
6:07 |
70-75 s |
|
32:00 |
3x2000m |
6:12 |
70-75 s |
|
32:30 |
3x2000m |
6:18 |
70-75 s |
|
33:00 |
3x2000m |
6:24 |
70-75 s |
|
33:30 |
3x2000m |
6:30 |
75-80 s |
|
34:00 |
3x2000m |
6:36 |
75-80 s |
|
34:30 |
3x2000m |
6:42 |
75-80 s |
|
35:00 |
3x2000m |
6:47 |
75-80 s |
|
35:30 |
3x2000m |
6:53 |
75-80 s |
|
36:00 |
3x2000m |
6:59 |
75-80 s |
|
36:30 |
3x2000m |
7:05 |
80-85 s |
|
37:00 |
3x2000m |
7:11 |
80-85 s |
|
37:30 |
3x2000m |
7:16 |
80-85 s |
|
38:00 |
3x2000m |
7:22 |
80-85 s |
|
38:30 |
3x2000m |
7:28 |
80-85 s |
|
39:00 |
3x2000m |
7:34 |
80-85 s |
|
39:30 |
3x2000m |
7:40 |
85-90 s |
|
40:00 |
3x2000m |
7:46 |
85-90 s |
|
40:30 |
3x2000m |
7:51 |
85-90 s |
|
41:00 |
3x2000m |
7:57 |
85-90 s |
|
41:30 |
3x2000m |
8:03 |
85-90 s |
|
42:00 |
3x2000m |
8:09 |
85-90 s |
|
42:30 |
3x2000m |
8:15 |
90-95 s |
|
43:00 |
3x2000m |
8:21 |
90-95 s |
|
43:30 |
3x2000m |
8:26 |
90-95 s |
|
44:00 |
3x2000m |
8:32 |
90-95 s |
|
44:30 |
3x2000m |
8:38 |
90-95 s |
|
45:00 |
3x2000m |
8:44 |
90-95 s |
|
45:30 |
3x2000m |
8:50 |
95-100 s |
|
46:00 |
3x2000m |
8:55 |
95-100 s |
|
46:30 |
3x2000m |
9:01 |
95-100 s |
|
47:00 |
3x2000m |
9:07 |
95-100 s |
|
47:30 |
3x2000m |
9:13 |
95-100 s |
|
48:00 |
3x2000m |
9:19 |
95-100 s |
|
48:30 |
3x2000m |
9:25 |
100-105 s |
|
49:00 |
3x2000m |
9:30 |
100-105 s |
|
49:30 |
3x2000m |
9:36 |
100-105 s |
|
50:00 |
3x2000m |
9:42 |
100-105 s |
|
50:30 |
3x2000m |
9:48 |
100-105 s |
|
51:00 |
3x2000m |
9:54 |
100-105 s |
|
51:30 |
3x2000m |
9:59 |
105-110 s |
|
52:00 |
3x2000m |
10:05 |
105-110 s |
|
52:30 |
3x2000m |
10:11 |
105-110 s |
|
53:00 |
3x2000m |
10:17 |
105-110 s |
|
53:30 |
3x2000m |
10:23 |
105-110 s |
|
54:00 |
3x2000m |
10:29 |
105-110 s |
|
54:30 |
3x2000m |
10:34 |
110-115 s |
|
55:00 |
3x2000m |
10:40 |
110-115 s |
|
55:30 |
3x2000m |
10:46 |
110-115 s |
|
56:00 |
3x2000m |
10:52 |
110-115 s |
|
56:30 |
3x2000m |
10:58 |
110-115 s |
|
57:00 |
3x2000m |
11:03 |
110-115 s |
|
57:30 |
3x2000m |
11:09 |
115-120 s |
|
58:00 |
3x2000m |
11:15 |
115-120 s |
|
58:30 |
3x2000m |
11:21 |
115-120 s |
|
59:00 |
3x2000m |
11:27 |
115-120 s |
|
59:30 |
3x2000m |
11:33 |
115-120 s |
|
60:00 |
3x2000m |
11:38 |
115-120 s |
| 