Run intervals-How Hard
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2015-03-26 2:00 PM |
439 nashville, Tennessee | Subject: Run intervals-How Hard Any time I have done run intervals, I always do them extremely hard. However when I read about different run workouts, I rarely see them call for anything faster than race pace. Let me clarify. No matter what distance I'm training for, if I am doing 0.25 or 0.5 mile repeats, I am doing them much harder than my 5k race pace. So if my current 5k pace is around 6:20, I'm going to be doing intervals at 6 or below. Basically I always go as hard as I can maintain for the interval. Am I going about this wrong? To me, it seems like doing 0.5 mi intervals at 5k race pace would not make me faster. If I can sustain a pace for 20 min, what good is it doing me for 3 min? I can't help but compare it to weightlifting. If I can bench 225 10 times, am I going to do a workout that involves doing 225 3 times? Nope. So how do you approach your run repeats? Does it actually help to run intervals at a pace you can already sustain for a longer period of time? |
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2015-03-26 2:07 PM in reply to: 0 |
Pro 15655 | Subject: RE: Run intervals-How Hard Originally posted by mchadcota2 Any time I have done run intervals, I always do them extremely hard. However when I read about different run workouts, I rarely see them call for anything faster than race pace. Let me clarify. No matter what distance I'm training for, if I am doing 0.25 or 0.5 mile repeats, I am doing them much harder than my 5k race pace. So if my current 5k pace is around 6:20, I'm going to be doing intervals at 6 or below. Basically I always go as hard as I can maintain for the interval. Am I going about this wrong? To me, it seems like doing 0.5 mi intervals at 5k race pace would not make me faster. If I can sustain a pace for 20 min, what good is it doing me for 3 min? I can't help but compare it to weightlifting. If I can bench 225 10 times, am I going to do a workout that involves doing 225 3 times? Nope. So how do you approach your run repeats? Does it actually help to run intervals at a pace you can already sustain for a longer period of time? Probably. You should do your intervals at a pace that you can maintain for the set. If you are doing 10 X 400 then your pace and rest time should be one that you can maintain for each interval. You cannot go all out for 10 intervals and hold the same pace. Once your interval time starts falling you are losing the benefit of the intervals. This is why you see "race pace" so often used. To use your analogy.....if you can bench press 225 10 times then you would do 225 3 times but for 10-15 sets. Over time, your 225 X 10 will increase because of it. Edited by Left Brain 2015-03-26 2:08 PM |
2015-03-26 2:08 PM in reply to: 0 |
Not a Coach 11473 Media, PA | Subject: RE: Run intervals-How Hard Same answer as last time you asked the question. Yes, you are wrong. Or more precisely, there are reasons to run run intervals at a variety of different intensities as you try to elicit different adaptations and as you work them into an entire training program. So, sometimes, what you are doing is "good". Other times, it may be "bad". Of course, it's not just the pace, it's also the duration. Intervals of 1/4 - 1/2 mi may or may not be appropriate for what you are trying to achieve. And, as LB notes, the number of reps (and rest interval) can be altered as well. Edited by JohnnyKay 2015-03-26 2:10 PM |
2015-03-26 2:10 PM in reply to: mchadcota2 |
Seattle | Subject: RE: Run intervals-How Hard Buy/check out this book: Jack Daniels' Running Formula It very specifically details out what different adaptations are being made from different workouts, how those paces are determined, how often you should do them and how to orient a training structure. I know you probably want a quicker answer. And someone will likely give it. But I feel it's important to understand the bigger picture. |
2015-03-26 2:16 PM in reply to: 0 |
Pro 6520 Bellingham, WA | Subject: RE: Run intervals-How Hard
http://www.coacheseducation.com/endur/jack-daniels-aug-00.htm Here is an abbreviated version of JD's workouts. In part 4 link are tables that give specific pace targets. Edited by popsracer 2015-03-26 2:17 PM |
2015-03-26 2:21 PM in reply to: JohnnyKay |
Master 10208 Northern IL | Subject: RE: Run intervals-How Hard Originally posted by JohnnyKay Same answer as last time you asked the question. Yes, you are wrong. Or more precisely, there are reasons to run run intervals at a variety of different intensities as you try to elicit different adaptations and as you work them into an entire training program. So, sometimes, what you are doing is "good". Other times, it may be "bad". Of course, it's not just the pace, it's also the duration. Intervals of 1/4 - 1/2 mi may or may not be appropriate for what you are trying to achieve. And, as LB notes, the number of reps (and rest interval) can be altered as well. The last time I remember was with bike intervals. And fortunately there is a lot of overlap in the methods between the two. But still need to do them for each sport to get the adaptations. |
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2015-03-26 2:26 PM in reply to: popsracer |
Oakville | Subject: RE: Run intervals-How Hard http://www.runbayou.com/jackd.htm If you're lazy like me and don't want to scroll through the tables, above is the link to the JD VDOT calculator which will give you various interval paces based on a recent race time. |
2015-03-26 2:40 PM in reply to: 0 |
Extreme Veteran 2261 Ridgeland, Mississippi | Subject: RE: Run intervals-How Hard Originally posted by mchadcota2 Any time I have done run intervals, I always do them extremely hard. However when I read about different run workouts, I rarely see them call for anything faster than race pace. Let me clarify. No matter what distance I'm training for, if I am doing 0.25 or 0.5 mile repeats, I am doing them much harder than my 5k race pace. So if my current 5k pace is around 6:20, I'm going to be doing intervals at 6 or below. Basically I always go as hard as I can maintain for the interval. Am I going about this wrong? To me, it seems like doing 0.5 mi intervals at 5k race pace would not make me faster. If I can sustain a pace for 20 min, what good is it doing me for 3 min? I can't help but compare it to weightlifting. If I can bench 225 10 times, am I going to do a workout that involves doing 225 3 times? Nope. So how do you approach your run repeats? Does it actually help to run intervals at a pace you can already sustain for a longer period of time? Matt Fitzgerald triathlon plans have all kinds of speedwork workouts. Here's a few examples: WU: Run 10 minutes @ low aerobic intensity WU: 10 minutes @ low aerobic intensity For me VO2 pace is ~6:00 which was ~my 5k pace and speed was anything below 5:36. Basically all out. Fitzgerald uses a modified version of VDOT in his plans. Edited by msteiner 2015-03-26 2:57 PM |
2015-03-26 3:03 PM in reply to: brigby1 |
Not a Coach 11473 Media, PA | Subject: RE: Run intervals-How Hard Originally posted by brigby1 Originally posted by JohnnyKay Same answer as last time you asked the question. Yes, you are wrong. Or more precisely, there are reasons to run run intervals at a variety of different intensities as you try to elicit different adaptations and as you work them into an entire training program. So, sometimes, what you are doing is "good". Other times, it may be "bad". Of course, it's not just the pace, it's also the duration. Intervals of 1/4 - 1/2 mi may or may not be appropriate for what you are trying to achieve. And, as LB notes, the number of reps (and rest interval) can be altered as well. The last time I remember was with bike intervals. And fortunately there is a lot of overlap in the methods between the two. But still need to do them for each sport to get the adaptations. You are probably right it was the bike before and run now. But it's the same answer for the same reasons. OP, I suggest you get a book like the Daniels one suggested. Don't look at a bunch of trianing plans. Read the book. Understand the concepts. Then look at a (good) training plan and see how it integrates those concepts and why you will want to use a variety of intensities even within 'interval' training. Then, if you still have questions, ask away. You'll be in a much better place to ask questions that give you the information you need to make a decision about your training. Right now, you are likely to get a jumble of ideas. None of them may necessarily be 'bad' or 'wrong', but it does not seem like you will have a good idea how to integrate them into your full training program. A good plan is more than just an assortment of good workouts. |
2015-03-26 3:43 PM in reply to: mchadcota2 |
439 nashville, Tennessee | Subject: RE: Run intervals-How Hard Thanks. I'm going to check out some of these sources. |
2015-03-26 4:39 PM in reply to: JohnnyKay |
Pro 6520 Bellingham, WA | Subject: RE: Run intervals-How Hard Originally posted by JohnnyKay Originally posted by brigby1 Originally posted by JohnnyKay Same answer as last time you asked the question. Yes, you are wrong. Or more precisely, there are reasons to run run intervals at a variety of different intensities as you try to elicit different adaptations and as you work them into an entire training program. So, sometimes, what you are doing is "good". Other times, it may be "bad". Of course, it's not just the pace, it's also the duration. Intervals of 1/4 - 1/2 mi may or may not be appropriate for what you are trying to achieve. And, as LB notes, the number of reps (and rest interval) can be altered as well. The last time I remember was with bike intervals. And fortunately there is a lot of overlap in the methods between the two. But still need to do them for each sport to get the adaptations. You are probably right it was the bike before and run now. But it's the same answer for the same reasons. OP, I suggest you get a book like the Daniels one suggested. Don't look at a bunch of trianing plans. Read the book. Understand the concepts. Then look at a (good) training plan and see how it integrates those concepts and why you will want to use a variety of intensities even within 'interval' training. Then, if you still have questions, ask away. You'll be in a much better place to ask questions that give you the information you need to make a decision about your training. Right now, you are likely to get a jumble of ideas. None of them may necessarily be 'bad' or 'wrong', but it does not seem like you will have a good idea how to integrate them into your full training program. A good plan is more than just an assortment of good workouts. This is great advice. It really transformed my training when the actual physical adaptations gained from different types of workouts/paces were explained. |
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Started by Fred D Views: 4612 Posts: 36 | |||
Question re running/walking intervals when just beginning a running program |
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