Started Interval training and have a few questions ???

MisterDrak

A Few Basic questions about interval training, and trackingprogress…

I Started proper interval training last night with a view togetting a PB in the Raheny 5 in January (Current PB = 32:05 (6:22avg)).

This first session being 3*12min off 90 sec jog recovery,with a 2 mile warm up and 2mile warm down.

So the first 2 mile is handy enough 2 miles at normal / easypace (was talking to a few lads last night and went a bit faster that I shouldhave).

Then 12 minutes at faster pace. Question, What should this pacebe? Currently I’m not capable of running faster than the Raheny 5mile PB 6:22 avg paceabove…

Next Question, when I log my Garmin session, the first interval(mile 3 (6:48), and some of mile 4(7:09)) will have included the 90 sec jogrecovery. How do I track progress against this, when I next do this session ?Just run a bit faster ???

Should the warm up and cool down be at a specific pace? ifthis is the case the as I get faster over the months, the average pace over thesame course should reduce… How do other people handle similar sessions and track progress???

Garmin Log from last night

http://connect.garmin.com/activity/231931006

Any and all comment welcome...

rom

Do you use http://www.mcmillanrunning.com/calculator

RayCun

Why 3x12 minutes with 90 seconds jog recovery? Did you make this session up yourself or are you following a plan (and if you're following a plan, what does it say the purpose of the session is)?

MisterDrak

RayCun wrote: »

Why 3x12 minutes with 90 seconds jog recovery? Did you make this session up yourself or are you following a plan (and if you're following a plan, what does it say the purpose of the session is)?

Ray,

The plan includes 3 specific session per week. This just happens to be the first day of the plan.

In terms of session type there are track 400's, and hill repeats and LSR, with easy days. Pretty standard stuff , i guess. Plan runs from 30 miles per week, currently, to 50 at max week. I got the plan from one of the boards guys... The general plan is a strength one I think, but not completly clear on that...

rom

Re garmin
Turn on autolap and set it to the distance that you are doing your intervals for.
Warmup
press lap
do first interval
autolap will end that lap
jog recovery for the time you need doing the sum say 20 mins plus 90 secs in your head so you jog to 21:30 say
start next interval by pressing lap.

can be handy to have lap distance on screen so you know how much you have left in the interval.
Then you will have lap splits like this http://connect.garmin.com/activity/161271825 so that you can easily compare each interval.

MisterDrak

Rom,

Makes sense. I have only used the Garmin as a distance and pacing tool to this point. I guess with a more defined plan and goal, i need to invest a bit of time around understanding what the watch can actually do...

Ill give it a go next Tuesday and let you know how i get on..

RayCun

I'd guess those 12 minute runs are to be done at current 10k to half marathon pace - 36 minutes running in a session is too much to be done at a faster pace. (The recoveries seem very short, but anyway...)

The warmup and cool down should be done at a very easy, conversational pace.

Krusty_Clown

Rather than adjusting your auto-lap distance, I would create an advanced workout, in either Garmin Connect or Garmin Training Centre. It would look like this:



During the run, the watch will tell you to speed-up or slow down, based on the target pace figures you include. Use rom's link to MacMillan to determine appropriate paces (does your training plan not provide this guidance?).

ecoli

RayCun wrote: »

I'd guess those 12 minute runs are to be done at current 10k to half marathon pace - 36 minutes running in a session is too much to be done at a faster pace. (The recoveries seem very short, but anyway...)

The warmup and cool down should be done at a very easy, conversational pace.

Bingo. These are to be done at tempo (10 mile - HM pace) roughly

wrstan

rom wrote: »

Re garmin
Turn on autolap and set it to the distance that you are doing your intervals for.
Warmup
press lap
do first interval
autolap will end that lap
jog recovery for the time you need doing the sum say 20 mins plus 90 secs in your head so you jog to 21:30 say
start next interval by pressing lap.

can be handy to have lap distance on screen so you know how much you have left in the interval.
Then you will have lap splits like this http://connect.garmin.com/activity/161271825 so that you can easily compare each interval.

As a simpler approach, and especially if I am doing my intervals on the track, I just turn off autolap altogether and just hit the lap button on my watch at the end of each interval. This gives a bit more flexibility (e.g. if you are doing a pyramid session) and doesn't require setting up a workout in advance, it also means your interval distance is set by the track not by the Garmin. I always try to ensure my recoveries are dynamic - I try not to stop at all until the full session is completed just to change my pace between intervals and recoveries at the specified distance. Hitting the lap button is a very simple way to record the session splits then.

Krusty_Clown

wrstan wrote: »

..it also means your interval distance is set by the track not by the Garmin.

That's assuming one is running on a track.

rom

wrstan wrote: »

As a simpler approach, and especially if I am doing my intervals on the track, I just turn off autolap altogether and just hit the lap button on my watch at the end of each interval. This gives a bit more flexibility (e.g. if you are doing a pyramid session) and doesn't require setting up a workout in advance, it also means your interval distance is set by the track not by the Garmin. I always try to ensure my recoveries are dynamic - I try not to stop at all until the full session is completed just to change my pace between intervals and recoveries at the specified distance. Hitting the lap button is a very simple way to record the session splits then.

Simpler if they let you use the track that is. The CIT track is far from accessible.

MisterDrak

Krusty_Clown wrote: »

Rather than adjusting your auto-lap distance, I would create an advanced workout, in either Garmin Connect or Garmin Training Centre. It would look like this:



During the run, the watch will tell you to speed-up or slow down, based on the target pace figures you include. Use rom's link to MacMillan to determine appropriate paces (does your training plan not provide this guidance?).

Thanks Krusty,

Just gave that ago. Got a message saying unable to send power and duration to device… Garmin willreplace with press lap button…

Anyway ill give it a go today as a test, and see what happens, then tailor it for future requirments. Thanks again...