I just started doing intervals in few months ago. and I'm now up to where I can do 6 x 1/2 mi. and keep them all with in a few seconds of each other.
Should I now look to add on more intervals maybe going up to 8 x 1/2 mi. or should I focus on bringing the time down and stick with just 6 intervals?
My goal right now is just to pick up my 5K and 10K pace. No longer races planned for now.
Should I now look to add on more intervals maybe going up to 8 x 1/2 mi. or should I focus on bringing the time down and stick with just 6 intervals?
My goal right now is just to pick up my 5K and 10K pace. No longer races planned for now.
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depends on what you wanna do.
If you wanna go faster, stick with six and do them faster. If you want to be able to hold it longer, do more repetitions.
If you wanna go faster, stick with six and do them faster. If you want to be able to hold it longer, do more repetitions.
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I agree with Coach. Of course, you could always work on the interval instead of the repeat to change things up a bit.
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just curious what is your recovery time when running the intervals? instead of adding more you could cut your recovery and that will also increase the VO2 max benefit, while providing less stress then adding more intervals...
Or if you are looking at bettering your 5K you could alternate the 800s with 200s or 400s every other week...
(just some food for thought)...
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megawill
Or if you are looking at bettering your 5K you could alternate the 800s with 200s or 400s every other week...
(just some food for thought)...
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megawill
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I'd try cutting the recovery to 90 seconds (don't worry about holding a specific pace for the recovery) and I'd ditch the stretching...if you can still hold a consistent 6-pack then I'd consider adding a couple of more....(but I bet you'll need to work on this a couple of weeks to get consistent splits)...
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megawill
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megawill
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You might want to do 10-12 x 400s also.
I do 400's for 2 weeks, then 1 week of 800s. Every now and then, I need to find my pace 'balance', so I'll do a day of 1600s.
For a 5k, I would really consider doing 400s. The 800s are a great interval distance for almost any type of race. But the 400s will help you build up speed for a race that is less than 20 minutes.
I do 400's for 2 weeks, then 1 week of 800s. Every now and then, I need to find my pace 'balance', so I'll do a day of 1600s.
For a 5k, I would really consider doing 400s. The 800s are a great interval distance for almost any type of race. But the 400s will help you build up speed for a race that is less than 20 minutes.
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i would also consider mixing it up too
trying some 400's 600's and 800's
i ladder mine like that sometimes with short jogs in between
tough workouts too
trying some 400's 600's and 800's
i ladder mine like that sometimes with short jogs in between
tough workouts too
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I agree about mixing it up. I like to do differant distances, sometimes in the same workout. Here's a sample of a schedule I used once. Do each work out once weekly
8 to 12 x 200
6 to 10 x 400
4 to 8 x 800
2 to 4 x 1600
then, this is my favorite, all done in one workout
200 w/ 200 recovery
400 w/ 400 recovery
800 w/ 400 recovery
1600 w/ 800 recovery
800 w/ 400
400 w/ 400
200 w/ 200
I LOVE that workout, it is a killer, and, I think, builds both speed and endurance.
8 to 12 x 200
6 to 10 x 400
4 to 8 x 800
2 to 4 x 1600
then, this is my favorite, all done in one workout
200 w/ 200 recovery
400 w/ 400 recovery
800 w/ 400 recovery
1600 w/ 800 recovery
800 w/ 400
400 w/ 400
200 w/ 200
I LOVE that workout, it is a killer, and, I think, builds both speed and endurance.
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OK, I'll ask a little more plainly this time.
Are you trying to do 'repeats' or 'intervals'?
Are you trying to do 'repeats' or 'intervals'?
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I'll have to try this one, this looks interesting.
PH... I would I like the idea of X's 10-12 400's too might something else to consider
PH... I would I like the idea of X's 10-12 400's too might something else to consider
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