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Some simple interval training for marathons?

  • 20-03-2012 1:09pm
    #1
    [Deleted User]
    Posts: 0 ✭


    Did DCM, planning on doing Cork.

    For past couple of weeks have upped mileage to 35 or so per week. And have run the odd 10 miler and half marathon this year, so getting a few miles into the legs. This is all outdoors.

    Have been told by runners, and indeed on this site, to vary training and introduce some speed or interval routines. Would like to aim for 3.30/3.40. At moment really just doing one lsr, and another 3 or so 5/6/7 mile runs, alternating between pushing myself and jogging along. Would like to vary the routine and was told to try running hard for 800m intervals and rest - presumably on a treadmill where the distance can be measured.

    Anyone got a suggested routine for a treadmill that I could do for 90 mins or so maybe once a week to improve marathon times and vary the routine from standard running slow/running fast along a road?

    Thanks.


Comments

  • #2
    RayCun
    Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    You don't need to measure exact distances to run intervals. If you measure a distance that is approximately 800m, or 1000m, or a mile, using mapmyrun or googlemaps, that's fine. 5x800m at 5k pace doesn't have to be exactly 800m or exactly 5k pace to be useful. Same with 8x400m at mile pace.
    You should also do some runs at tempo pace, something like 2 x 20 minutes at about 10k pace, or 6 x a mile at 10k pace.

    Or just go along to your local club, let your coach worry about coming up with the sessions...


  • #3
    [Deleted User]
    Posts: 0 ✭ [Deleted User]


    RayCun wrote: »
    You don't need to measure exact distances to run intervals. If you measure a distance that is approximately 800m, or 1000m, or a mile, using mapmyrun or googlemaps, that's fine. 5x800m at 5k pace doesn't have to be exactly 800m or exactly 5k pace to be useful. Same with 8x400m at mile pace.
    You should also do some runs at tempo pace, something like 2 x 20 minutes at about 10k pace, or 6 x a mile at 10k pace.

    Or just go along to your local club, let your coach worry about coming up with the sessions...

    Apologies for not reverting, thanks for that.

    Sadly no club or coach out here in the sticks! Did go to a gym the other night and for variety did .5km at 10, .5km at 12, .5km at 14, back to 12, back to 10, up to 12, up to 14 etc. for over an hour. No idea if it was any use but it got me sweating! Will try your suggestions for runs at tempo pace.


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