interval Pace for 1.5 miles

conavitzky

I was wondering does anybody know what range of pace should you be running for 4 x 1.5mile intervals? Have been running these at club sessions the last few weeks and they generally end up being at mile interval pace which is probably too fast?? I cant find any guidance on vDOT calculators or McMillan. Would they fall into the slot of a tempo interval which would be slower? I suppose it depends on what the purpose of the session is? Im finding doing these on Tuesdays along with 2miles steady-10x300m off 100m jog-2 miles steady on Thursdays and a final quality session on a Sunday of 13.2k hard on cross country course with 8x300m hill sprints is really cooking my goose! or should I say overcooking it. Would I be better pulling back the pace on the Tuesday session or losing one of the quality sessions altogether?

ecoli

What sort of recoveries are you taking for the Tuesday reps?

conavitzky

ecoli wrote: »

What sort of recoveries are you taking for the Tuesday reps?

E-coli we are taking 300m slow jog recoveries - guessing around 2 mins or so?

ecoli

I would imagine these reps are probably aimed at 10k-HMP effort of such recovery.

When you say mile interval pace is this your V dot based training numbers yeah? This is closer to 5k effort so for longer reps with a shorter recovery probably way to fast unless you are trying to develop a peak and even then with the weekly workload is too much.

My advice would be to dial it back

BeepBeep!

If in doubt I always revert back to "Train Slow, Race Fast!" If it feels too fast it more than likely is.

You haven't mentioned what the rest of your weekly training involved, recovery runs, long runs, etc.?

dna_leri

BeepBeep! wrote: »

If in doubt I always revert back to "Train Slow, Race Fast!" If it feels too fast it more than likely is.

You haven't mentioned what the rest of your weekly training involved, recovery runs, long runs, etc.?

Also have you laid down a solid base earlier in the year and built up over years?

If you are also doing a long run of 10+ miles, that can be 4 hard days in the week which is tough going unless your base is well established.

My view would be to keep your "hard days hard and easy days easy", even if that means dropping one of the hard days.

conavitzky

ecoli wrote: »

I would imagine these reps are probably aimed at 10k-HMP effort of such recovery.

When you say mile interval pace is this your V dot based training numbers yeah? This is closer to 5k effort so for longer reps with a shorter recovery probably way to fast unless you are trying to develop a peak and even then with the weekly workload is too much.

My advice would be to dial it back

Ya the 1.5 mile efforts are not far off my 5k pace. Come the end of them Im pretty much forcing it which in itself should be enough of a clue for me!
We have only been doing these on a Tuesday for the last three weeks. I think he is trying to get us to peak for the xc novice in waterford. I cant go to this competition but I am still training within the group which in itself tends to make you run faster as 2 of the group are ahead of me in terms of speed. Thanks.

conavitzky

BeepBeep! wrote: »

If in doubt I always revert back to "Train Slow, Race Fast!" If it feels too fast it more than likely is.

You haven't mentioned what the rest of your weekly training involved, recovery runs, long runs, etc.?

I do 12k easy on monday, wednesday and friday/saturday. Rest day friday/saturday. Up until about 5 weeks ago I was doing a long run of 21-24k on a saturday with rest day friday but dropped this as I was told the sunday session would stand to me better coming up to the xc season. Have found the last few weeks getting a bit niggly with injuries. Think all the speed work is taking its toll.

conavitzky

dna_leri wrote: »

Also have you laid down a solid base earlier in the year and built up over years?

If you are also doing a long run of 10+ miles, that can be 4 hard days in the week which is tough going unless your base is well established.

My view would be to keep your "hard days hard and easy days easy", even if that means dropping one of the hard days.

DNA, I have a solid enough base this year by my standards (maybe not as solid as some of the mileage mentioned around here)! Putting in around 50k per week january-march slowly upping the mileage to around 70-k per week come june whilst always maintaining two quality sessions. Averaging between 80-90 for most of July august september when training for 1/2 marathon. Kept mileage between 70-80 since dipping down to an odd 60k week.
Running for 4 years but only started regular long runs (16k plus) last year and going up to 25k on long runs this year. I suppose this is my first year doing regular mileage of over 60k per week for the full year whereas before I would do 30k one week and 65k the next week rather than being consistent.
I feel faster than I have ever been and ran a 5k pb a few weeks ago, but I think Im on a knife edge with regards overloading my body/injury. I think I will pull back from the Sunday session until the end of January, reintroduce my LSR and try to peak again for xc vets in February so I dont make a show of myself! Would that be a more sensible approach??

BeepBeep!

Not going to get into the lack of aerobic long run at the weekend as thats up to your coach, I find it important to get a long run in at the weekend...some agree, some don't. However, reading back you are going too hard in your intervals. You could even drop your pace to 10K or less, as you say I would use McMillan Tempo Intervals as a guide.

Monday - 12k easy
Tuesday - 4 x 1.5 mile interval
Wednesday - 12k easy
Thursday - 2 m steady (10x300m) 2m steady
Friday - Rest
Saturday - 12k easy
Sunday - 13.2 XC with Hills

That plan should be 'doable' as long as you aren't 'overcooking the goose' as you say. So I would suggest sticking with it but ease off a bit. Ignore the quicker runners in your group during training and aim to catch them in races when it matters more!

conavitzky

BeepBeep! wrote: »

Not going to get into the lack of aerobic long run at the weekend as thats up to your coach, I find it important to get a long run in at the weekend...some agree, some don't. However, reading back you are going too hard in your intervals. You could even drop your pace to 10K or less, as you say I would use McMillan Tempo Intervals as a guide.

Monday - 12k easy
Tuesday - 4 x 1.5 mile interval
Wednesday - 12k easy
Thursday - 2 m steady (10x300m) 2m steady
Friday - Rest
Saturday - 12k easy
Sunday - 13.2 XC with Hills

That plan should be 'doable' as long as you aren't 'overcooking the goose' as you say. So I would suggest sticking with it but ease off a bit. Ignore the quicker runners in your group during training and aim to catch them in races when it matters more!

Cheers beep beep, actually think my endurance is suffering due to stopping long run. As alluded to in my last post I think I will reintroduce to my schedule. "sessions should not be killers, just nudging you in the right direction" - Advice given to me that I must start listening to... Think the sunday session goes. Too much like a race once a week.

ecoli

conavitzky wrote: »

Cheers beep beep, actually think my endurance is suffering due to stopping long run. As alluded to in my last post I think I will reintroduce to my schedule. "sessions should not be killers, just nudging you in the right direction" - Advice given to me that I must start listening to... Think the sunday session goes. Too much like a race once a week.

Don't think there is any harm in doing it bi-weekly. A steady run provides a great stimulus but It does still need to be supplemented with runs for time on your feet.

No harm in having a 5 session mesocycle of 3/2 sessions over a 14 day period

conavitzky

ecoli wrote: »

Don't think there is any harm in doing it bi-weekly. A steady run provides a great stimulus but It does still need to be supplemented with runs for time on your feet.

No harm in having a 5 session mesocycle of 3/2 sessions over a 14 day period

Thanks ecoli, good idea that. It never crossed my mind.

dna_leri

conavitzky wrote: »

DNA, I have a solid enough base this year by my standards (maybe not as solid as some of the mileage mentioned around here)! Putting in around 50k per week january-march slowly upping the mileage to around 70-k per week come june whilst always maintaining two quality sessions. Averaging between 80-90 for most of July august september when training for 1/2 marathon. Kept mileage between 70-80 since dipping down to an odd 60k week.
Running for 4 years but only started regular long runs (16k plus) last year and going up to 25k on long runs this year. I suppose this is my first year doing regular mileage of over 60k per week for the full year whereas before I would do 30k one week and 65k the next week rather than being consistent.
I feel faster than I have ever been and ran a 5k pb a few weeks ago, but I think Im on a knife edge with regards overloading my body/injury. I think I will pull back from the Sunday session until the end of January, reintroduce my LSR and try to peak again for xc vets in February so I dont make a show of myself! Would that be a more sensible approach??

Con - that's good mileage and you should see the results if you don't get injured. I put a lot of faith in the weekly long run, which can include a few faster miles if up to it. Didn't know you were a vet (enough of them around as it is) - all the more reason for easing back on the 3rd session - older lads need more recovery. I think your instinct to listen to your body is right - most people don't learn that until it's too late.

conavitzky

dna_leri wrote: »

Con - that's good mileage and you should see the results if you don't get injured. I put a lot of faith in the weekly long run, which can include a few faster miles if up to it. Didn't know you were a vet (enough of them around as it is) - all the more reason for easing back on the 3rd session - older lads need more recovery. I think your instinct to listen to your body is right - most people don't learn that until it's too late.

Thanks DNA just in from LSR! First in a while. Its more a mental thing getting back into them than physical - boy can they be boring when your running solo.
Ya, Im a vet (scary - brace for mid life crisis!)when it comes to cross country. Does nt seem to go against you going by your log! Its easier to get a place in the local road race scene as a senior than a vet!