Interval speed for 7 min/mile runner

If you're looking for constructive input, you should go elsewhere.

Josh S wrote:

Hi -

I'm a fairly new runner - less than a year.

Can do 5 miles at a shade under 7min/mile (flat or a little hilly).

Have not done flat intervals since last fall (have done some hill work though). Now, having trouble doing 1/2 mile flat intervals any faster than 6:30min/mile.

Given that i can do 5 miles at under 7 min/mile, seems like my interval speeds should be much faster.

Does this sound typical given my 5-mile speed? Maybe I should start w/shorter, faster intervals, and lengthen them out? any other advice?

I'm around 5'10", low 160s, 38 yo.

thanks Josh

If all out effort for 5M is 35:00, then 5k pace is probably around 6:40-6:50.

As far as what speed you want to do your repeats at (interval is the recovery portion), it all depends what the goal of the session is and what you are trying to accomplish. Therefore, it isn't a question that someone can just give an answer to.

For standard 5k pace work though you might be looking at something like 5-6x1000 in 4:10 w/2:00 jog recovery. If that is too difficult, and then you could start with something like 12x400 in 1:40 and work up to a longer length.

thanks - that is helpful. goal is a sub-20 5k

other input is welcome too.

I'd mostly agree with the above poster.

His workout suggestions sound a little optimistic and the 12x400 sounds harder to me than the 5x1000 but ymmv.

I prefer 20-30 min tempo runs to intervals especially if I'm running alone. If you have partners, intervals are probably fine.

801 dude wrote:

His workout suggestions sound a little optimistic and the 12x400 sounds harder to me than the 5x1000 but ymmv.

The paces he suggested are spot on. The 400 workout would be much easier. It is the same pace as the 1000 workout.

Josh S wrote:

Hi -

I'm a fairly new runner - less than a year.

Can do 5 miles at a shade under 7min/mile (flat or a little hilly).

Have not done flat intervals since last fall (have done some hill work though). Now, having trouble doing 1/2 mile flat intervals any faster than 6:30min/mile.

Given that i can do 5 miles at under 7 min/mile, seems like my interval speeds should be much faster.

Does this sound typical given my 5-mile speed? Maybe I should start w/shorter, faster intervals, and lengthen them out? any other advice?

I'm around 5'10", low 160s, 38 yo.

thanks Josh

You might find it useful to spend some time working on running fast. Maybe once a week or so, try something like 5 x 200m with full recovery (> 3 minutes) between.

Start by running them as fast as you can while staying relaxed -- tell yourself 90% effort. Over the course of several weeks, you should get faster. Then you can work toward something closer to 100% effort on the last two.

You can also do 8-10 x 100m or whatever for variety. The idea is to practice running fast and sprinting. You should begin to see some benefit to all of your other running within a few weeks.

Sure, I'm just saying they won't be easy especially if he is not used to them. And I'd rather do the 1000s.

Someone with no interval experience doing 12*400 is asking a lot.

801 dude wrote:

Sure, I'm just saying they won't be easy especially if he is not used to them. And I'd rather do the 1000s.

Someone with no interval experience doing 12*400 is asking a lot.

Easy, no. Easier? Should be.

No reason you couldn't cut back and do 6 or 8 by 400 if it felt that tough or know you might be injury prone.

I think asking 5x1k is definitely a 'bigger ask' than 12x400 though; as it's more volume in bigger pieces.

I am fond of that speed suggestion. Not everyone needs it or likes it, but I know that the times I have just done slower stuff (mileage and tempos), getting in some 200s quick, or even a light session of 400s at around mile pace with full recovery, a la Daniels, generally makes my running feel smoother and 5k pace more relaxed and cruising.

letsrun internet coaching wrote:

spend some time working on running fast.

^^^ right answer and all the OP needs to know.

Bad Wigins wrote:

letsrun internet coaching wrote:

spend some time working on running fast.

^^^ right answer and all the OP needs to know.

Actually, it depends on mileage. If he is trying to run sub 20 off 10-15 mpw, then he would be better off adding miles for sure than doing any speed work.

then he would be better off adding miles for sure than doing any speed work.

the main question was why the speed work was so slow, not how to train for sub-20.

OP's most likely a slogger. You gotta break that long-run rhythm to get faster.