Beginner Interval Training

JosDel

I am looking for some ideas, Done my 1st session last week 5 x 320 mtrs with 320 mrts rest in between, is this the correct way to do them ?, Trying to break 25 mins for 5k, my pb is 25:40

Krusty_Clown

Any reason why you went with 320 metres? That recovery seems quite long (thought I know little of training for a 5k). Any reason you wouldn't follow a 5k program instead of making it up?

JosDel

Thanks for that link KC, thats what I need,

Hal said, Run 400 meters hard, then recover by jogging and/or walking 400 meters..Is this recovery do long ?

MisterDrak

For some general interval session info the "Marathon Talk" - Episode 22 is a not bad as a primer.

Explains difference between longer recover between intervals and short and the accrued benefits.

http://www.marathontalk.com/archive/2010/6/9/episode-22-helen-clitheroe.html

About 11:30min in...

Also doing the session with somebody of similar or better ability is always a benefit.

huskerdu

JosDel wrote: »

Thanks for that link KC, thats what I need,

Hal said, Run 400 meters hard, then recover by jogging and/or walking 400 meters..Is this recovery do long ?

I'm in the same position as you, getting started with interval training.

Most of the advice that I have been given is that the recovery time should be the same or less than the interval time. Obviously, if the recovery distance is the same, the time will be longer than the interval.

Krusty_Clown

JosDel wrote: »

Thanks for that link KC, thats what I need,

Hal said, Run 400 meters hard, then recover by jogging and/or walking 400 meters..Is this recovery do long ?

It's probably no harm to start out with that recovery, but I think the aim would be to reduce the recovery over time. You're looking at +130% which seems quite long.

JosDel

Krusty

Do this look a bit better, 400 mtrs at a tempo pace and 200 mtrs approx recovey, I mile warm up & cool down.

http://connect.garmin.com/activity/50228055

Krusty_Clown

JosDel wrote: »

Krusty

Do this look a bit better, 400s at a tempo pace and 200s approx recovey, I mile warm up & cool down.

http://connect.garmin.com/activity/50228055

Well, it's 100% or less, so definitely better. At that pace, if you were doing 400s with 400 recovery, it would have been a 200% recovery which is a bit much. How did you feel going into the next interval? Did you feel like you could have had less recovery time? They were pretty consistent.

JosDel

Krusty_Clown wrote: »

Well, it's 100% or less, so definitely better. At that pace, if you were doing 400s with 400 recovery, it would have been a 200% recovery which is a bit much. How did you feel going into the next interval? Did you feel like you could have had less recovery time? They were pretty consistent.

Yes, I thought the recovery was a to long, Next time I might try 1 minute recovery time. My PB for a mile is 7:15 so I don't know if I am running at the correct pace on the 400s..

huskerdu

JosDel wrote: »

Krusty

Do this look a bit better, 400s at a tempo pace and 200s approx recovey, I mile warm up & cool down.

http://connect.garmin.com/activity/50228055

Can you clarify what you mean by 400s. What does the s mean. Are you talking time or distance ?

JosDel

huskerdu wrote: »

Can you clarify what you mean by 400s. What does the s mean. Are you talking time or distance ?

Yes 400 meters..sorry for the confusion

macinalli

huskerdu wrote: »

Can you clarify what you mean by 400s. What does the s mean. Are you talking time or distance ?

400s means 400 metres - one lap of a standard track.

I think that another important point of intervals is that they should be at a constant pace. This pace might be easier for the 1st few, but you should be working hard to maintain that pace later on. It's not good to do the 1st two in say 75 seconds, the next in 80, the next slower again - control is important!

shels4ever

JosDel wrote: »

I am looking for some ideas, Done my 1st session last week 5 x 320 mtrs with 320 mrts rest in between, is this the correct way to do them ?, Trying to break 25 mins for 5k, my pb is 25:40

My view would be the best way to progress would be to introduce temp runs and not intervals at first, if you can build up your temp to 2 X12 min temp runs you will improve your 5k time. You can run these at your current 5k pace plus 10-15 seconds per mile.

Intervals have their place for sure but if your running 25:40 you will get more benefit from tempo running with less injury risk also.

JosDel

shels4ever wrote: »

My view would be the best way to progress would be to introduce temp runs and not intervals at first, if you can build up your temp to 2 X12 min temp runs you will improve your 5k time. You can run these at your current 5k pace plus 10-15 seconds per mile.

Intervals have their place for sure but if your running 25:40 you will get more benefit from tempo running with less injury risk also.

Thanks for that Mac,

I might try that next week Shels, what would the rest period be between the 2 X 12 min runs ?

shels4ever

JosDel wrote: »

Thanks for that Mac,

I might try that next week Shels, what would the rest period be between the 2 X 12 min runs ?

I'd usually start these at abotu 8 mine runs and build up, when I do it, I take total recovery which is about 3 mins jogging. They are done slighly slower then your 5k pace so should be hard but not too hard.
If you you can build these up you'll be flying , I took my 5k times from 27 mins to 22 in about 4-5 months using this. But my tempos runs at the end were 2x20 mins.

JosDel

shels4ever wrote: »

I'd usually start these at abotu 8 mine runs and build up, when I do it, I take total recovery which is about 3 mins jogging. They are done slighly slower then your 5k pace so should be hard but not too hard.
If you you can build these up you'll be flying , I took my 5k times from 27 mins to 22 in about 4-5 months using this. But my tempos runs at the end were 2x20 mins.

Thanks Shels great tip

JosDel

macinalli wrote: »

400s means 400 metres - one lap of a standard track.

I think that another important point of intervals is that they should be at a constant pace. This pace might be easier for the 1st few, but you should be working hard to maintain that pace later on. It's not good to do the 1st two in say 75 seconds, the next in 80, the next slower again - control is important!

Mac,

I done some more interval training at lunchtime today, Does this look a bit better with regard to the 400 pace ?

http://connect.garmin.com/activity/51120895