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purple hayes
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 Posted: 11/04/02 - 14:42 Post subject: Question about intervals
I just started doing intervals in late Sept./Early Oct. and I'm now up to where I can do 6 x 1/2 mi. and keep them all with in a few seconds of each other.
Should I now look to add on more intervals maybe going up to 8 x 1/2 mi. or should I focus on bringing the time down and stick with just 6 intervals?
My goal right now is just to pick up my 5K and 10K pace. No longer races planned for now.
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coachmarkos
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Posted: 11/04/02 - 15:10 Post subject:
depends on what you wanna do.
If you wanna go faster, stick with six and do them faster. If you want to be able to hold it longer, do more repetitions.
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jrjo
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Posted: 11/04/02 - 15:40 Post subject:
..just what coach said. For 5km & 10km racing, I'd say 6 is a good set. Carving time off each progressive one is another approach to getting the elusive "negative splits". BTW, when is the next race?
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purple hayes
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Posted: 11/04/02 - 15:44 Post subject:
| jrjo wrote: | | ..just what coach said. For 5km & 10km racing, I'd say 6 is a good set. Carving time off each progressive one is another approach to getting the elusive "negative splits". BTW, when is the next race? |
Next race should be a 5K on Thanksgiving day.
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flarunner
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Posted: 11/04/02 - 16:51 Post subject:
I agree with Coach. Of course, you could always work on the interval instead of the repeat to change things up a bit.
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megawill
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Posted: 11/04/02 - 17:28 Post subject:
just curious what is your recovery time when running the intervals? instead of adding more you could cut your recovery and that will also increase the VO2 max benefit, while providing less stress then adding more intervals...
Or if you are looking at bettering your 5K you could alternate the 800s with 200s or 400s every other week...
(just some food for thought)...
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megawill
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purple hayes
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Posted: 11/04/02 - 17:30 Post subject:
Recovery consists of .25 mi. @ 8:00/mi pace. and 1 minute of stretching.
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megawill
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Posted: 11/04/02 - 17:37 Post subject:
| purple hayes wrote: | | Recovery consists of .25 mi. @ 8:00/mi pace. and 1 minute of stretching. |
I'd try cutting the recovery to 90 seconds (don't worry about holding a specific pace for the recovery) and I'd ditch the stretching...if you can still hold a consistent 6-pack then I'd consider adding a couple of more....(but I bet you'll need to work on this a couple of weeks to get consistent splits)...
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megawill
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spongebob
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Posted: 11/04/02 - 18:59 Post subject:
You might want to do 10-12 x 400s also.
I do 400's for 2 weeks, then 1 week of 800s. Every now and then, I need to find my pace 'balance', so I'll do a day of 1600s.
For a 5k, I would really consider doing 400s. The 800s are a great interval distance for almost any type of race. But the 400s will help you build up speed for a race that is less than 20 minutes.
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copteacher
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Posted: 11/05/02 - 02:17 Post subject:
i would also consider mixing it up too
trying some 400's 600's and 800's
i ladder mine like that sometimes with short jogs in between
tough workouts too
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joethebartender
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Posted: 11/06/02 - 22:07 Post subject:
I agree about mixing it up. I like to do differant distances, sometimes in the same workout. Here's a sample of a schedule I used once. Do each work out once weekly
8 to 12 x 200
6 to 10 x 400
4 to 8 x 800
2 to 4 x 1600
then, this is my favorite, all done in one workout
200 w/ 200 recovery
400 w/ 400 recovery
800 w/ 400 recovery
1600 w/ 800 recovery
800 w/ 400
400 w/ 400
200 w/ 200
I LOVE that workout, it is a killer, and, I think, builds both speed and endurance.
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flarunner
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Posted: 11/06/02 - 23:25 Post subject:
OK, I'll ask a little more plainly this time.
Are you trying to do 'repeats' or 'intervals'?
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Cappy
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Posted: 11/07/02 - 07:01 Post subject:
| joethebartender wrote: | I agree about mixing it up. I like to do differant distances, sometimes in the same workout. Here's a sample of a schedule I used once. Do each work out once weekly
8 to 12 x 200
6 to 10 x 400
4 to 8 x 800
2 to 4 x 1600
then, this is my favorite, all done in one workout
200 w/ 200 recovery
400 w/ 400 recovery
800 w/ 400 recovery
1600 w/ 800 recovery
800 w/ 400
400 w/ 400
200 w/ 200
I LOVE that workout, it is a killer, and, I think, builds both speed and endurance. |
I'll have to try this one, this looks interesting.
PH... I would I like the idea of X's 10-12 400's too might something else to consider
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purple hayes
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Posted: 11/07/02 - 08:28 Post subject:
| flarunner wrote: | OK, I'll ask a little more plainly this time.
Are you trying to do 'repeats' or 'intervals'? |
| runner's world web site wrote: | | These workouts are often called "interval workouts," and are most useful when you are preparing for a race of 5000 meters to half-marathon. Here's an example of a good maximum-oxygen workout: 6 x 800 meters at maximum-oxygen pace with 4 to 6 minutes of recovery jogging between repeats. |
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flarunner
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Posted: 11/07/02 - 11:06 Post subject:
| purple hayes wrote: | | flarunner wrote: | OK, I'll ask a little more plainly this time.
Are you trying to do 'repeats' or 'intervals'? |
| runner's world web site wrote: | | These workouts are often called "interval workouts," and are most useful when you are preparing for a race of 5000 meters to half-marathon. Here's an example of a good maximum-oxygen workout: 6 x 800 meters at maximum-oxygen pace with 4 to 6 minutes of recovery jogging between repeats. |
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Megawill touched on this in his posts, but I'll expand on it, since I'm good at that  and since I'm still home sick and have nothing better to do.
Although the two terms are used interchangebly, they really refer to two different parts of the workout. 'Repeats' are the part that you run, while 'intervals' are the rest, or interval, between running.
For example, you're going to do repeats: 10x400 in 60 seconds (it could happen) with an exercise recovery. The recovery should be long enough so that you can hit the 60 second mark on each repeat, but not so long that is negates the training. Your goal, over time, is to decrease the time of the repeat.
For interval work of the same 10x400s, you would want to run them in a range of say, 60-63 seconds, with an exercise recovery of say, 2 minutes. Your goal for this workout, over time, is to decrease the time of the recovery period, while still running the repeat in the 60-63 time frame. (For longer repeats, the time frame will be a bit longer than 3 seconds.)
It all depends on the focus of your workout. And, truth be told, intervals are much harder than repeats.
OK, I'll get off my soapbox now. Now where'd I put my whistle and stopwatch?
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