Interval advice

JohnnyCrash

Hi guys,at the moment im going to be running about 30 miles per week consisting of 4 x approx 5 miles during the week,one night of rowing,one rest day and a 10 miler on a sunday. Im not training for anything specific,just general fitness but will do the odd 10 k.My avg pace is 8.30 min/miles. Was looking for suggestions on interval training for one of these sessions to get my speed up or how would ye structure it a bit better.
Sunday......10 mile lsr
Monday......4 to 5 mile recovery run
Tuesday.....6 mile
Wednesday....Indoor rowing
Thursday....4 to 5 miles
Friday........4 to 5 miles
Saturday....Rest Day

Cheers in advance

Getonwithit

Looking at your schedule and havig trained runners/rowers before I think I can help..
All of your schedule focuses on your aerobic metabolic system. Youre proably quite fit, low heart rate, but your body might suffer if you took on standard interval training from where you are right now. As a bridge to intervals I suggest a fartlek run. Maybe replace your 6 mile run with something like this...
10 mins jog warm up
1min at an increased pace.. No more than 8 mins per mile
3mins at your regular 8.30 pace.
Try 6 of these surges. (34 mins running at this stage and then finish out your 6 mile run)
If you are struggling to maintain 8.30 to 9 min mile pace in between surges then youre surging too hard. Try 3 weeks of this in place or during your 6 mile run and then maybe start to approach longer intervals.

JohnnyCrash

Cheers for that,will certainly give it a go.

Harto45

On this topic, I have a query re interval pace. When doing an interval session is it required to be going v hard each interval or is it just at a pace that is in excess of your target race pace? Is there an issue with going too hard?

Cheers

ecoli

Harto45 wrote: »

On this topic, I have a query re interval pace. When doing an interval session is it required to be going v hard each interval or is it just at a pace that is in excess of your target race pace? Is there an issue with going too hard?

Cheers

You are best when training for aerobic events to be aiming for specific race pace as opposed to as hard as you can.

Most sessions you should feel like your are comfortably tired after the session but be able to conduct 1 more rep if you really needed to as opposed fit to puke sessions

Harto45

ecoli wrote: »

You are best when training for aerobic events to be aiming for specific race pace as opposed to as hard as you can.

Most sessions you should feel like your are comfortably tired after the session but be able to conduct 1 more rep if you really needed to as opposed fit to puke sessions

Great. Thanks for that ecoli!

Getonwithit

Great explanation ecoli. The trick is to never do the extra one!