Can I Really Train Smarter, Not Harder?

[David Pomerantz]

I'm 49 years old and have probably spent 25 years focused on 5000m in 20 minutes. Early years with training I could do markedly better, but that was the standard training piece. As I've gotten older, I've kept the same standard probably due to better technique. It does seem to be getting harder now, and I don't make it every time. When I was young I did this at 23-25 spm, last year I could do it at 18 spm, and this year I seem to have lost some fortitude and am doing it at 21 spm.
So I finally went out and got a heart rate monitor. I plugged in my numbers into the Heart Rate Reserve formulas and have done some longer workouts (30-45 mins) at much lower heart rates. These workouts seem so easy, they almost make the erg seem fun! I really find it hard to believe they are better for me. So my question is whether this is really better training? If I am focused on maintaining my 5K time as a standard, will this training be more beneficial than pounding my head against the wall with the same 5K workout every time? If you are interested, my numbers are below. Thanks.

Age 49
Max HR lately 179
RHR 50
Usual 5000m piece HR goes to mid 160s
HR monitored training 145ish (40-45mins)

Dave

[hjs]

Depends on how often you train, if you do 4/5 times a week a 5 k and just as hard as you can, that is never the best option.
It would be better to 3 longer easier sessions, 1 longer (1k/2k) interval session and 1 shorter (>600m reps) interval session.

[SirWired]

I believe current physiological theory says that fully developing the aerobic system requires long (30+ minute) workouts at substantially less than maximum effort. You should still be working up a sweat, but not putting every last ounce into it either. This is supposed to help you build carbohydrate storage capacity, increase fat-burning efficiency and capability, increase muscle endurance, and increase the level at which the anaerobic system kicks in.

I don't believe there is any training plan out there that calls for a tough pace (in this case, indicated by your high HR) every single piece; getting into the mid-160's for every workout does indeed seem a bit much, even with that fairly high MHR.

In addition, is this 20' 5k a near-maximum effort for you? If so, and you do it often, you are probably over-training, which has all kinds of nasty effects on your body.

[David Pomerantz]

I know nothing about the concept of overtraining. What are some of those nasty effects? Thanks.

Dave

[Cyclingman1]

To make improvements in all middle distance events regardless of running, cycling, swimming, rowing, etc two basic types of training are needed: longer/slower and shorter/faster. The principle being that the body adapts to the different overloads sufficiently to make the target distance seem easier to perform. A rule of thumb might be for longer/slower to be twice the target distance (10K) at 5-10% slower; for shorter/faster, the distance is maybe 10-20% of target distance (.5-1K) at say 5% faster to be repeated a few times with good rest between each. Sticking only to the target distance will not properly overload the body's systems.