Suitable rest interval for 1K intervals?

Seres

what would be an adequate rest interval time between 1k intervals , if doing 5-6 reps ?
have been taking 1 min rest interval but i think this is a bit short ?

shels4ever

Seres wrote: »

what would be an adequate rest interval time between 1k intervals , if doing 5-6 reps ?
have been taking 1 min rest interval but i think this is a bit short ?

Hi there,
Your rest time should be the time needed for you to complete your session at the pace required.

I started mine at 90 sec's and reduced it over time to 1 mins.

Seres

shels4ever wrote: »

Hi there,
Your rest time should be the time needed for you to complete your session at the pace required.

I started mine at 90 sec's and reduced it over time to 1 mins.

i will be doing 1k intervals , so does the time between each interval not need to be the same regardless of the pace of each interval ?

shels4ever

Seres wrote: »

i will be doing 1k intervals , so does the time between each interval not need to be the same regardless of the pace of each interval ?

Sorry I mean i started with 90 between all 5. Then after 3 week reduced each of them to 75 sec's. I keep the recovery the same between each of them but still should be enough so that you can complete the session. So it may feel like too long a recovery on the first 1 or 2 but come the last 2-3 it feels hard.

Seres

shels4ever wrote: »

Sorry I mean i started with 90 between all 5. Then after 3 week reduced each of them to 75 sec's. I keep the recovery the same between each of them but still should be enough so that you can complete the session. So it may feel like too long a recovery on the first 1 or 2 but come the last 2-3 it feels hard.

sorry i think i may have misread your first post , i have done 1ks before but on a threadmill and have found them hard going with the i min rest , do you think i should start with 90sec between each one then ?
i think outdoors might prove more challenging

shels4ever

Seres wrote: »

sorry i think i may have misread your first post , i have done 1ks before but on a threadmill and have found them hard going with the i min rest , do you think i should start with 90sec between each one then ?
i think outdoors might prove more challenging

Yes I would start with 90's and see how it goes, if it feels too easy then you can reduce the recovery time in your next session.

silverside

think about why you are doing 1k reps - I think it would be to get your legs and brain used to 5k speed - with some fitness benefit - as a middle-distance session, my coaches recommended rest periods are generally 2' for 2k, 90" for 1k, 60" for 400. If you were training for shorter stuff (e.g. 1500) you would do faster shorter reps with longer recovery.

@Seres I think you are approaching it wrong if you talk about being able to complete a session - you should be able to complete every session you start, at an even pace/recovery interval throughout - the last one or two may be a struggle - but if you are adjusting speeds on-the-fly then you havent paced yourself right. It takes a while to learn the pacing though.

RunToFart

It depends:

I use short recoveries for strength (50-70 seconds) for 8 reps but my 1k times are not electric fast. They are consistent and at a target pace.

As the weeks go by the recovery stays the same but the reps should get gradually faster.

As I get more into shape and closer to the desired race the number of 1k reps reduces to maybe 5 but the recovery gets longer (to 90 seconds). However the 1k reps are considerably faster. Here the faster rep is more important than the recovery as i know i am strong from the work i have done before. Its all about the speed.

As shels said, your recovery should be enough to keep your reps consistent and at your target pace.

When you want to get stong keep your recoveries short. When you want to get faster keep them long.

stmochtas

Same as Shels here.

I am doing 6 * 1k session every 2-3 weeks. I started with 90 secs and once I could comfortably break 4:20 mark for each one I reduced my rest to 80 secs. The target is to get this to 60 secs over the next 2 months and then start adding reps up to 8.

First time out at 80 secs was tough though. It is amazing the difference in effort when shortening the rest period.

My times are based around a sub-45 10k.

Seres

shels4ever wrote: »

So it may feel like too long a recovery on the first 1 or 2 but come the last 2-3 it feels hard.

totally get you here , that happened me before , thought the interval time was ok based on the first one or two but by the last one i was totally rattled
thanks again shels4ever

runjb

Session I did last week was 8 x 1K in the form of 2 sets of 1 x 4K, 4minute recovery between the two sets. 75sec recovery between each 1K I felt was sufficent. Very good session!

colblimp

I do all my speed sessions on a track and for 1k's, I take a 200m recovery.

another world

I feel it´s best to maintain the same recovery time and then eventually increasing either the speed of the 1k´s or adding on an extra one. If you start at 90 seconds I´d keep it at that, and then you´ll be better able to see your progress over time.

Just something that I´ve found useful.

Seres

think i will start with 90sec rest interval to start , seems to be the general consensus here , will consider what i do after a session or two variation wise , thanks all for suggestions

Running Bing

I only started doing intervals recently and I take a 2 min break.

I think if it feels too easy your better reducing recovery time, adding sets or increasing the distance of the interval rather than increasing pace.....assuming the aim of the workout is to increase VO2 max then its pointless running faster than vV02 max (the pace you run when at VO2 max) and it could take away from other workouts your doing throughout the week according to what I have read.

ps. Loving all these threads about fast workouts seres;)

Seres

thanks babybing , just trying to get answers from the boards on how to get the best out of my workouts aleast tilll my book daniels running formula arrive , then i will stop pestering ye all

shels4ever

Seres wrote: »

thanks babybing , just trying to get answers from the boards on how to get the best out of my workouts aleast tilll my book daniels running formula arrive , then i will stop pestering ye all

Oh keep asking questions its the only way for the rest of us to learn too .

Seres

shels4ever wrote: »

Oh keep asking questions its the only way for the rest of us to learn too .

ok shels4ever glad to hear there is alot of us on the same learning curve

ecoli

I have found recently that there is one way to take your sessions in cycles. The last while i have taken 1ks in 5 min cycles eg rep 3.30 recovery 90 or 3.20/1.40. this can be adjusted to 6 min cycle to facilitate varying speed levels etc.
This can be used to suit many different peoples ability in the same session

silverside

i think the "equal time" thing is designed primarily to keep a session managebale for a group of runners... probably not the best idea if you are of very different abilities.