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LOGOULD's Photo LOGOULD SparkPoints: (93,148)
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6/26/12 10:23 A
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emoticon for the link to that calculator - I'm going to find it very helpful!

"Success is the result of what you do when the Woo Hoo is all through....."-ON2VICTORY (Robert)

"The miracle isn't that I finished...the miracle is I had the courage to start." - John 'The Penguin



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LINDATHOME's Photo LINDATHOME SparkPoints: (20,767)
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6/25/12 2:24 P

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I've never seen this calculator, but find it interesting. My trainer sets up speed work for me right now, but it's interesting to see this laid out like this.

HALF FANATIC #2558

"I just felt like running." - Forrest Gump

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2012 Event Results --
Darren Sproles 5K 6/23/12 (39:04.1)
KC Corporate Challenge Triathlon 6/17/12 (1:37:35)
Summer Intro Trail Run 6/16/12 (39:39)
Hospital Hill 1/2 Marathon 6/4/12 (3:09:47)
Kansas City Triathlon (Sprint Distance) 5/20/12 (1:59:20.02)
Running With The Cows 1/2 Marathon 5/12/12 (3:16:06.2)
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PASTAFARIAN's Photo PASTAFARIAN Posts: 1,916
6/25/12 2:13 P

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Caryn, I plugged your 10K and HM numbers into the mcmillan calculator and it says you are running your intervals too fast (which supports your own observation).

www.mcmillanrunning.com/calculator

PS: I hate intervals - even at the right speed.

Edited by: PASTAFARIAN at: 6/25/2012 (14:14)
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LOGOULD's Photo LOGOULD SparkPoints: (93,148)
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6/25/12 1:50 P
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I haven't started the interval training yet either, but those are great pointers - emoticon SEABREEZE62

"Success is the result of what you do when the Woo Hoo is all through....."-ON2VICTORY (Robert)

"The miracle isn't that I finished...the miracle is I had the courage to start." - John 'The Penguin



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ACICEDA's Photo ACICEDA Posts: 534
6/25/12 1:29 P

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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.

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SEABREEZE64's Photo SEABREEZE64 Posts: 10,759
6/25/12 12:28 P

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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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CARYNW's Photo CARYNW SparkPoints: (8,490)
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6/25/12 10:52 A

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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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