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Breaks between Intervals.

  • 09-05-2010 9:20am
    #1
    OneColdHand
    Registered Users, Registered Users 2 Posts: 4,415 ✭✭✭


    Just wanted to get a bit of feedback on the breaks people take between intervals. I'm not sure if this is an important part of interval training, maybe it's not. Presumably it all depends on what intervals you are doing, so probably best idea is probably to use and example. This week I did 10x400, @ 1:40. For the break I jogged 200m. But didn't time the 200m jogs.

    First of all, I know that some people stop and walk around for a certain period of time. So is it better to stop and walk around, or to keep jogging?

    Second is the length of the break. Is there a formula for working this out? Does a 200m break for a 400m interval sound right, and if your stopping, how long do you stop for?

    Would be interested to see what people think, cheers.


Comments

  • #2
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    OneColdHand wrote: »
    Just wanted to get a bit of feedback on the breaks people take between intervals. I'm not sure if this is an important part of interval training, maybe it's not. Presumably it all depends on what intervals you are doing, so probably best idea is probably to use and example. This week I did 10x400, @ 1:40. For the break I jogged 200m. But didn't time the 200m jogs.

    First of all, I know that some people stop and walk around for a certain period of time. So is it better to stop and walk around, or to keep jogging?

    Second is the length of the break. Is there a formula for working this out? Does a 200m break for a 400m interval sound right, and if your stopping, how long do you stop for?

    Would be interested to see what people think, cheers.

    Depending on what coach you talk to ya will get different responses regarding the walk/jog question, personally i have found that regardless which you do as long as you feel near recovered they can both work.

    I actually did an identical session to that during the week jogging two hundred recovery so it is a reasonable recovery depending on the intensity if these are @ your mile race pace then this seems right. Nearest to a formula i know of is start with ratio of 1:1 between rep and recovery from here you can work to bring the recovery down. Likewise your recovery can be manipulated depending on what you want the session to target. Some of my 400 sessions have as low as 40 seconds recovery but the intensity is nearly ten seconds slower.

    My advice take as long as needs be so that you are able to complete the session at an honest pace without your times significantly dropping


  • #3
    Brianderunner
    Registered Users, Registered Users 2 Posts: 3,049 ✭✭✭Brianderunner


    Yeah there are a lot of conflicting views out there. A standard recovery time between intervals would be to jog for 50-90% of the interval time in between reps. i.e 800m in 3'20 = jog for 1'40 - 3'00 in between. The method i found most effective is not to to jog in between and reduce your recovery week upon week. i.e 5-6 x 800m with 2 mins in between, then 5-6 x 800m the next week with 1'50 in between, etc.


  • #4
    stryker171
    Closed Accounts Posts: 13 ✭stryker171


    It all depends on what you are training for (ie the specific session outcome). If you are doing a pure speed session, then you need full recovery before the next interval. If you are aiming for speed endurance then you can have decreasing recovery times between intervals. If you are aiming for aerobic endurance then you should reduce your top end speed, increase the distance and decrease the recovery.


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