I have a question regarding the speed play runs in the 5k level 1 plan.
In the trainingpeaks files for RSP3 and RSP4 it is stated:
“Not to be confused with the Zone 5 running short interval (RSI), running speed play is done in Zone 4 with much shorter recoveries. If done in Zone 5, the athlete will fade.”
But they are programmed with Zone 5. On your site every speed play file is Zone 4, in your book 80/20 running there are some with Zone 5. In the book it’s 1 minute zone 5/ 2 minutes zone 1, which should prevent fading (?).
Could you clarify:
1. What is the correct Zone for RSP3 and RSP4?
2. Is the information regarding speed play in the book wrong or was it just updated?
Jay, thanks for using our plans. Although the book originally used Zone 5, we are constantly updating our electronic plans (which we can’t do with the book) and made the decision to move all RSP to Zone 4. While the book says Zone 5, all on-line and updated material should reflect Zone 4.
We’ll address this in 80/20 Triathlon: 2nd Edition (along with many, many other updates we made to the electronic plans).
I just checked the RSP3 and 4 in the 80/20 TrainignPeaks workout library for Pace, Power and HR. All are Zone 4. But, it could be that a rogue workout still remains that we missed (we had to manually change all >100 RSP workouts in all plans).
Can you send me a screenshot or the intensity type of your 5K level 1 plan (Pace, Power or HR) and I’ll look at that plan specifically.