Thanks for the discussion topic. Interval training is something I've never dedicated a lot of time too partially because I don't understand them myself fully. My biggest source of interval training is usually on a track where I try and sprint around the curves and then jog the long stretch.
It is my understanding to pace your intervals and not necessarily run ALL OUT.
For me, 400s are run at 30seconds faster than my predicted race pace for a 5K or 10K. Walking for 2 minutes between intervals. So, if my 10K pace were an 11 minute mile, my 400s would be at a 10:30 pace.
800s are run at 30 seconds faster than my predicted race pace for a HM. Walking for 2.5-3 minutes in between. If my HM pace were a 12:00 min mile the 800s would be run at an 11:30 pace.
I have tried 1600s one time, but I am not a marathoner and these are usually done in marathon training.
Stronger runners are able to run slow for a couple minutes between intervals to allow their HR to recover, but I need to walk for a good HR recovery.
The key is to teach your body to run at a faster pace repeatedly.
Hope this helps.
Edited by: SEABREEZE64 at: 6/25/2012 (12:31)
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Anyone else here use intervals to increase your speed? I just PR'd my last half a few weeks back, but although it was my best time, I didn't make my goal, which would have been about 5 minutes faster.
I'm taking the next few months to dial back my mileage a little and work on my speed, so Mondays are my speedwork day. I'm doing 1/4 mile or 1/3 mile interval repeats (depending on where I end up running!). So here's my question... when I hit the end of each interval, I'm whipped! So pooped, that sometimes I need to walk for 10-20 seconds to catch my breath, then I pick up and slowly run the recovery interval.
A typical session for me would be about a 1 mile warm up, 2 miles of interval repeats (1/4 mile fast, 1/4 mile recovery, total of 4 fast intervals and 4 recovery ones), then a 1 mile cool-down.
My race pace is about 10 mins / mile for a 10K or less, closer to 10:30 for a half marathon. My 1/4 mile fast intervals are just under 2 mins, which would equate to an 8 min / mile pace. At the end of those 2 mins, I'm ready to drop.. I'm giving it everything I have, and my recovery interval is crazy slow! I'm finding that if I were to time those 2 miles where I'm doing fast / recovery, I actually end up SLOWER in total than if I'd just run my normal pace!
Is this normal? Should I be slowing down my fast intervals a bit, or trust that it's just going to work out in the long run?
Thanks for any advice... I really want to get faster! :-)
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