Forums > Racing > Interval recovery?
I decided on my 5K pace by looking back at my recent runs of about 4 miles, not including warm-up and cool-down. It was around 8:45, so I felt I could probably manage 8:00 to 8:30 on a 5K.
Doug, can you tell us a bit more about your running history over previous months/years?
I recommend you find a 5K race and get your true 5K effort. Have you done any shorter races recently??? If not, do a 2 mile time trial. Warm up a mile, do a few pick me ups and run 2 miles around a track treating it as a race. Even based off that we can give you a decent estimate of 5K pace.
With all that being said, I still don't think you should be doing the harder 400s. I just don't see a lot of miles in your log to support a lot of speed work other than striders. Miles are more important at this time. Just my opinion for what it's worth. Tell us more about yourself.
This is too interesting a topic to pass by. ;o)
First off, I "THINK" Hal meant those 5X400 for half marathon (or was it full?) program as more or less glorified "striding". If nothing else, they would get you up on your toes but not to an extent that you might try to "sprint" 100m in which case you might hurt yourself; running 400m fast, most people, as the OP did too, think in terms of "what's the mile pace would that be...???" Running 400m at your mile pace won't kill you. So I'd say, with this kind of workout with that as its purpose, I would take 400m EASY jog in between as recovery.
I think it was either Jeff or Spaniel who did a very lengthy explanation of different types of intervals. I thought that was very useful. But if the purpose is "striding" and, more or less, working on good relaxing fast form, you should take good recovery in between so you won't be "breathing hard" when you start the next one. By chopping your recovery, 200m or "same time as the fast one", you'll be recovered only prematurely. That would be good to work on your breathing--or, as some may call it, anaerobic development. But then 5 X is waaaaaaaaaaaaaaaaaaaaaaay too small in volume to be effective. As TChuck had suggested, if that's the purpose, it would be far more effective to do something like 3 X 1 mile or 5 X 1000m or something like that. Or 20 X 200m. Go as prematurely recovered as you want; because that's what you want. Of course, realize that, the more prematurely recovered you are, the more "speed" suffer.
Lydiard was always big on not putting too much structure on intervals/repetitions. If you know what you're doing and why you're doing them for, you don't need any set numbers. You run one fast and jog one and you continue till you "hit the wall with speed" and you're done. You can do 400m, you can do 800m, you can do 517m and it wouldn't make any difference. You can do them 20 times, you can do them 12 times, you can do them 14 times and it won't make any difference. Of course, every time you alter some variables, and we have 4 variable in interval training, your focus would be slightly different and that thread about intervals may come very handy to understand that (I don't have the link).
It sort of fascinated, and botherd, me to see so many people saying; "That workout is not hard enough...?" What's the point of making all those workout "hard"? Is it that necessary? I remember talking to Bill Bowerman; he was told this young blond girl liked to make interval training hard because "she had to feel like she's suffering"; he raised his voice (with a grin) and said; "Bring her over here! I'll help her suffer!! She can bang her head against the brick wall if that's what she wants to do!!" Is it really "training" if the purpose of it is to say; "Man, it was tough!"?
I've Got Worms!
My log has just about every serious run that I have done since the start of 2009. I know it is not a lot, because my jaw drops when I see some of your logs! I ran some x-country in highschool, and was in great shape prior to getting married (lots of strength and cardio). I am in reasonably good shape now just by being active, chasing my two little girls around and tennis. I admit I was torn between following the novice or intermediate plan. I guess I kinda felt I was at least close to the starting mileage on the intermediate.
About shorter races, I haven't done any. I am kinda in the boondocks, so it wouldn't be easy to find shorter races without 2+ hours of travel.
Here is a link to the plan:
http://www.halhigdon.com/halfmarathon/inter.htm
Here is the link I just found discussing striders(had to look it up):
Todd, would you just make the interval day a 3 mile or so run adding in 4 or 5 striders?
Here is a link to the plan: http://www.halhigdon.com/halfmarathon/inter.htm Here is the link I just found discussing striders(had to look it up): http://www.halhigdon.com/halfmarathon/inter.htm Todd, would you just make the interval day a 3 mile or so run adding in 4 or 5 striders?
Probably with your recent background, you should be following the novice plan. It takes months/years to build base and some experience doing races. Only then would I jump you to intermediate. I also question jumping into a half without doing some 5Ks/10ks. BUT, that is your decision, just give yourself enough time. Your focus now needs to be on building up your mileage and aerobic strength and running hard isn't the way to do it. Most of your miles should be comfortably paces with perhaps some faster finishes on occasion. Working anaerobically isn't ideal at your stage.
I do think you can pick up the pace on a quality day once per week and work up to 5 - 7 miles. May now, it is 3-4 miles with 2 miles at a faster pace with 3-4 striders. It could be 4 miles with the last 2 at a faster pace or 5 miles with progression to the point where last 800 meters is quick. 4-5 months from now you may be doing 7 miles like 4 X 1 mile followed by 8 striders or 5-6 X 1K. In 4 months you may be doing 7 miles with 3-4 of them at a harder pace in the middle (tempo). There are no rules, mix it up. Maybe now you take a 2 min jog between intervals and in a few months it is 75 - 90 seconds.
This should be a moderately hard effort. No need to talk about races paces because you have no idea what they are. Focus on effort. The quality day should leave you tired but not fried. Always do some warm up mile (s) before the quality and some cooldown jogging. Plan a progression but start conservative and slowly build as you get closer to your goal race. I say all this, but I think your main progress will come simply by building your miles. This is baking the cake. The quality work is "the icing" on the cake. Also, think about doing a 2 mile time trial so you have an idea on your current fitness level. I can plug those into a formula to give you a sense of proper pacing if you have a GARMIN.
mileage hound
I think it was either Jeff or Spaniel who did a very lengthy explanation of different types of intervals. I thought that was very useful. But if the purpose is "striding" and, more or less, working on good relaxing fast form, you should take good recovery in between so you won't be "breathing hard" when you start the next one. By chopping your recovery, 200m or "same time as the fast one", you'll be recovered only prematurely. That would be good to work on your breathing--or, as some may call it, anaerobic development. But then 5 X is waaaaaaaaaaaaaaaaaaaaaaay too small in volume to be effective.
That was my thread, I wish someone would sticky that sucker so I didn't have to keep searching it up for people
Nobby makes a very good point. Knowing the purpose of the workout is important. If the purpose is a glorified stride, the longer recovery and easier perceived effort may be entirely appropriate. I made assumptions that this was a "standard" interval workout. But I did not look at the plan.
Every workout should have a purpose. You should either understand this purpose or seek to learn it. If you do this, within 6-12 months you won't need to follow other people's plans anymore as you will understand what you need to do and start to learn what you individually respond to.
2012 goals: Fastest race times since 2006.
What does Tunis make?
spaniel's article: http://www.runningahead.com/forums/topic/4383caef8ea64f34a7264c2bfe0427e5/0
It's a 5k. It hurt like hell...then I tried to pick it up. The end.
It is, indirectly.
It's not the heat, it's the stupidity.
When it’s all said and done, will you have said more than you’ve done?
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