Since you're running on the streets 1/4 miles are better to program the Garmin with - that's close to 400 meters anyway. Since you're targeting a 5 miler, I would look to work on speed. So I would suggest about 8 x 1/4 mile repeats with 1/4 mile RI (rest intervals) between each. This length of recovery will allow you to recover fully and run near current 5K pace (if you can, but watch for any lingering soreness from your recent injury). If you were targeting a Half or Full Marathon, I would have suggested a few more repeats and 90 seconds RI, which due to more repeats and a shorter recovery time, would have had you running a bit slower (10K pace?) to get all the repeats in. Bill PS: personal email is coming your way, Holly ...

Thanks Bill and MrPh! MrPh, excellent thread, although I may have to read it a few times to get a better understanding of how that applies to a slower runner like me. Definitely one to save for future reference, though.

Holly, you are not one of the slower runners here!! You say that again and I will thump you on the head with your BQ! MrPHin thanks for that link...I just read the entire thing. It made me realize I was (until recently) taking too long recoveries, and not getting and staying close to "the edge" of anaeorbic zone. I was definitely there today. I could feel the legs start to fatigue. The hard part is nailing the pace. And I started out too fast today and could not complete the workout.

Definitely one to save for future reference, though.

Um, you're not slow. I believe you've got a BQ under your belt, right? Don't sell yourself short. Sure, many who contributed to that thread have run some outstanding times, but the concepts can easily be applied to you and your fitness level.

Slow runner here and proud of it. (but that does not mean that I don't have the desire to run faster. thanks for this thread Holly and MrP. I too had a few questions on interval runs and this was very timely for my needs as well.

Holly-you will do better with longer intervals, especially if you are training for a 5 mile race. This distance is better served for working on LT/v02max and speed endurance. I'd have to say that there are many types of intervals...all being forms of speedwork. The pace and recovery time of the workbouts and rest periods are varied. There are different purposes for each of the workouts. The amount of rest should be 1/2 to equal of the workbout. In general, short workbouts should go along with less rest-to keep the HR up and allow a quicker increase back to v02max. When you run longer workbouts, there can be more rest because there is more time at v02max-ie you are working harder for longer already...and will get more benefit. There is no consensus but 5 minutes is close to an 'ideal' amount for each workbout. It takes several weeks of running intervals to work up to being able to hold this pace for 5 minutes repeatedly. I believe a good rule of thumb for rest would be something like the following: 2 minutes hard/1 minute rest 3 minutes hard/1.5-2 minutes rest 4 minutes hard/2-3 minutes rest 5 minutes hard/4-5 minutes rest The best way to approach speedwork in general and interval training specifically is to ease into it. This means starting out by doing strides and short reps first -with full/complete recovery. And then short reps with very long rest periods. Ultimately, you can begin interval training with incomplete rest periods. For some, it may be better to run at LT (closer to 10K pace or 1/2M pace) rather than 5K, to ease into training. I like my first few interval sessions to be simply 'comfortably hard' or a fartlek session-unstructured in terms of pace. It is fun to just run for 3 minutes hard and then 2 minutes easy. You can do this anywhere and don't have to be at the track. After a few of these sessions, add some quick, light strides. Then it's time for INTERVALS. DrDaniel's likes to advice performing interval workbouts at ~5K race pace-not faster and not slower. The pace is dependent on your current fitness. (He also likes to use a vdot system -but that's another story) The goal period of hard running is 3-5 minutes. This is done at close to v02max-which should be pretty close to your 5K race pace. This type of training pushes the runner to improve pretty dramatically in a short period of time. Injuries can occur by being overzelous. It is important to stretch/warmup and cooldown enough afterwards. The recommended maximum mileage for the fast workbouts is 8% of your usual weekly mileage. So for 30 mile/week runners, you should run a maximum of 2.4 miles! Do not start out at the maximum. So, if you are interested in trying out interval training, you might consider something like the following: Week 1-Fartlek run--warmup running easy for 1-2 miles; add some strides/pickups; then run comfortably hardx3 minutes/alternating with easy/relaxed x2 minutes--repeated x4 (for 20 minutes total-12 minutes harder); end the run with a nice cooldown Week 2-Farklek run--same warmup/cooldown as above; run comfortably hard x 4 minutes/alt with easy running x 3 minute--repeated x4 (for a total of 28 minutes -total 16 minutes harder) Week 3-Fartlek run--same warmup/cooldown as above; run comfortably hard x 5 minutes/alt with easy running x 4 minutes--repeated x 4 (for a total of 36 minutes-total 20 minutes harder) You are then ready for formal interval training on the track. Next week-pick the distance that most closely approximates ~3-5 minutes of running. If you are a 24:50 5K runner; ~8:00 min/pace for 5K races; then you might run 4x800M (goal ~4:00 or 2:00/lap) followed by jog ging easy x 200M (goal ~2-3 minutes)--This would be similiar to week#2's fartlek run. You should be running at least 25 miles/week if you are going to run 2 miles of intervals... Have fun! Don't get injured...

I'm kind of curious why you should only run intervals at a 5K pace. For only 400 or 800 meters, I can maintain a faster pace than I can keep up for 5K.

You don't have to run intervals at 5K RP. Maximum benefit occurs at this pace-for v02 max training. I personally like cruise intervals-or long repeats at tempo pace with short (incomplete) recovery. Reps are run faster than 5K RP. This is more 'form work' and helps build efficient, fast running economy. They will help you kick a bit at the end of a race, but it's more useful to build aerobic capacity or stress LT.