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Intervals

  • 23-07-2015 1:14pm
    #1
    Irishder
    Registered Users, Registered Users 2 Posts: 951 ✭✭✭


    I am running on and off a while now and today I tried to do my first interval run. I would appreciate it if those in the know could look at the graph below and let me know what you think. I felt it tough going but i am concerned that i should keep my fast pace for longer? What do you think?



    https://connect.garmin.com/modern/activity/841986649


Comments

  • #2
    dna_leri
    Registered Users, Registered Users 2 Posts: 2,623 ✭✭✭dna_leri


    Irishder wrote: »
    I am running on and off a while now and today I tried to do my first interval run. I would appreciate it if those in the know could look at the graph below and let me know what you think. I felt it tough going but i am concerned that i should keep my fast pace for longer? What do you think?

    A form of this question gets asked regularly (I asked about 7 years ago), the answer is always more questions - what are you trying to achieve by doing intervals, what is your current mileage / running frequency, what is your current race pace, what is your target race pace...


  • #3
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Irishder wrote: »
    I am running on and off a while now and today I tried to do my first interval run. I would appreciate it if those in the know could look at the graph below and let me know what you think. I felt it tough going but i am concerned that i should keep my fast pace for longer? What do you think?



    https://connect.garmin.com/modern/activity/841986649

    I might be missing something, but I looked at your activity and all I can see is 3.5 continuous miles all around the same pace (8:30-8:45/mile).
    Have you linked the correct activity and if so can you let us know what is your understanding of intervals and what you want to achieve?


  • #4
    Irishder
    Registered Users, Registered Users 2 Posts: 951 ✭✭✭Irishder


    Thanks for the replies. To answer some of the questions:

    what are you trying to achieve by doing intervals: I suppose i have being running off and on for a while and i always train and do events at the same pace, around 9 Min/mile. By doing intervals I hope to increase my average pace.

    what is your current mileage / running frequency: I'm running about 3 times per week but only doing about 15 miles per week.

    My aim is to run a half marathon in December.

    @Menoscemo maybe that answers the question. i need to go faster for longer?


  • #5
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Irishder wrote: »

    @Menoscemo maybe that answers the question. i need to go faster for longer?

    No, intervals are short periods of faster running with fixed recovery between them (either very slow jogging, walking or standing still). The interval could be measured in time or distance e.g. 10 x 400m or 5 x 3 minutes for example. The length of the interval depends on what you are trying to achieve. It could be as short as 6-8 seconds (hills sprints) or as long 2 miles.

    You would typically start intervals after a slow warmup jog (1-3 miles) with the same slow jog at the end to 'cool down'.

    It looks to me that you did a sustained run at slightly faster than your normal race pace? That would be known as a tempo run which is also an excellent training session. Or did you go faster and slower in the run you linked? It's hard to make out because the only splits listed are the mile times...


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