Clarification on Speedwork (Read 667 times)

3 x 800 in 4:12 per 800, with a 400 m jog in between each one. If 4:12 is too easy for you, you need to find a more appropriate target pace. Your 800s should be at least as hard as your 5k race effort. You may need to spend the first few finding the right pace. Another way to do it is to do a reverse-Yasso; take your target marathon time in hours:minutes and that is the number of minutes:seconds you should be running your 800s. This is a rough estimate at best. For example, if you think you will be able to run a 3:50:00 marathon, you should run your 800s in about 3:50 per 800 meters.

I agree, but if it feels easy, it is easy. Running 800s is supposed to be a workout; it is supposed to be tough.

Considering your newness to running, I wouldn't be doing intervals at all. I would be trying to up the number of times I run each week to around 4 or more. I would also work on increasing the distances or times (whichever you prefer to use). What is in March that you're trying to ramp up to?

Considering your newness to running, I wouldn't be doing intervals at all. I would be trying to up the number of times I run each week to around 4 or more. I would also work on increasing the distances or times (whichever you prefer to use). What is in March that you're trying to ramp up to?

I'm trying to complete an endurance challenge, similar to a Fireman's competition, where I'll be running and climbing, sometimes with a weighted vest. I haven't been putting it on my running log, but I'm also doing a lot of push-ups, sit-ups, pull-ups, etc. to prepare. My main goal with the running is to be able to maximize my endurance and fitness level to be able to run as far as I can, since there will be a lot of that in the competition. So, by the sounds of things, perhaps I should up my frequency of running to more than 3x a week? On runnersworld.com, there is a training schedule program that provides the following information: http://www.runnersworld.com/cda/smtcresults/0,7144,s6-0-0-0-0-0-0-0-0,00.html?hour=0&mins=8&secs=0&rlen=onem&rdst=tenk3&mpwe=6&startf=123xyz&diff=vhard&lrdy=0&slen=11&trainstart=ds1167098045921&metr=miles That's where I got the interval information from.

I agree with Trent (notice a trend?). Intervals and sprinting aren't going to do you much good, unless all you've got to do is run short distances. I've done 30k in boots with a 50 lb. backpack, in under 4:30. The best way to prep for that is to simulate conditions (in my case, wear a backpack and boots). Other than that, it's just a lot of aerobic running. You have about 2-3 months to prepare for this. Do you know about how far you think you'll be running? I'm guessing that it's not straight running the whole time, that you'll be doing other tasks as well, but a vague idea would be good. A Heart Rate Monitor could be useful to maximize your training, but is certainly not required by any stretch.