Forums >Running 101>Rest between mile intervals?
Prince of Fatness
Not at it at all.
SMART Approach
The OP said she was going to do 3x1 mile at 5K to 10K pace. I guess this is where my mental block kicks in. Is it really necessary to run as fast as 5K pace when training for a HM? When I was training for my half earlier this year I thought of including intervals but couldn't figure out the details (how fast, how many, recovery). I ended up just sticking with tempos, since I was familiar and comfortable with those. I was doing 6 mile tempos at a little under HM pace (for me about 45 mins) with about 20 minutes of easy running before and after. This provided me with a nice midweek run. I was very pleased with the way the race went, but I am wondering if there is an interval session that could have helped me more? Thoughts?
Run Coach. Recovery Coach. Founder of SMART Approach Training, Coaching & Recovery
Structured Marathon Adaptive Recovery Training
Safe Muscle Activation Recovery Technique
www.smartapproachtraining.com
As race approaches, it is nice to do more race specific work. I think if you are not an extremely high mileage runner, there is no need to do much work faster than 10K pace. One of your quality sessions per week can be half marathon paced reps - like 4-6 X 1 mile followed by quick striders and the next week you can do 5-7 X 1K at current 10K pace followed by quick striders. If doing another quality day per week focus on longer slower tempos like 40-50 min at marathon pace. HM pace for 45 min is a bit tough if lower miles I believe unless very experienced. It would be a good work out as race approaches or building up to it to add confidence to the race.
The OP said she was going to do 3x1 mile at 5K to 10K pace. I guess this is where my mental block kicks in. Is it really necessary to run as fast as 5K pace when training for a HM?
When I was training for my half earlier this year I thought of including intervals but couldn't figure out the details (how fast, how many, recovery). I ended up just sticking with tempos, since I was familiar and comfortable with those. I was doing 6 mile tempos at a little under HM pace (for me about 45 mins) with about 20 minutes of easy running before and after. This provided me with a nice midweek run. I was very pleased with the way the race went, but I am wondering if there is an interval session that could have helped me more? Thoughts?
Runners run
Depends. I have done a grand total of two interval sessions in the last 3 years. One was three days before a marathon. I don't like them, so I don't do them. That may or may not change, and I really don't much care. You never have to do intervals. I think the majority of people on this site would be better served by increasing mileage than worrying about things like intervals. I'm willing to bet that, for most of us, we're better served by working on increasing volume and frequency throughout the year, and giving ourselves a few years of solid running, than by worrying about what pace to run intervals at or how much rest to take between them.
Thanks, Hannibal. A couple clarifications...
"You NEED to do this" - Shara
E-mail: eric.fuller.mail@gmail.com -----------------------------