John Kellogg recommends running 15-20 minutes at VO2 max pace (roughly 3200m pace) in 2-3 minute intervals (basically 800m or 1k intervals) the rest should be equal to the time spend running.
For example, 5-6 x 1000m in 3 min, 3 min jogging rest or 6-8 x 800m in 2:30, with 2:30 jogging rest.
I was wondering if that much rest is usually the norm, or do people usually take less rest for similar workouts?
Yes that's good. Equal recovery for that kind of session
qwerasdfzxcv wrote:
John Kellogg recommends running 15-20 minutes at VO2 max pace (roughly 3200m pace) in 2-3 minute intervals (basically 800m or 1k intervals) the rest should be equal to the time spend running.
For example, 5-6 x 1000m in 3 min, 3 min jogging rest or 6-8 x 800m in 2:30, with 2:30 jogging rest.
I was wondering if that much rest is usually the norm, or do people usually take less rest for similar workouts?
6 x 800m, 400 jog or 4 x 1000m, 400 jog.
Generally about 2-3 minutes
qwerasdfzxcv wrote:
John Kellogg recommends running 15-20 minutes at VO2 max pace (roughly 3200m pace) in 2-3 minute intervals (basically 800m or 1k intervals) the rest should be equal to the time spend running.
For example, 5-6 x 1000m in 3 min, 3 min jogging rest or 6-8 x 800m in 2:30, with 2:30 jogging rest.
I was wondering if that much rest is usually the norm, or do people usually take less rest for similar workouts?
I found that the optimal run/rest ratio is on average 3:2.
I was doing a couple of days like that and took a heart rate monitor with me, just for fun.
My heart rate was above 70% when begging an interval, and 90-95% when finishing one.
However, i think that the ratio should be appropriate to different intervals length. For shorter distances, like 200m, the ratio could be close to 5:4.
Of course that the overall amount of intervals can make a difference too.
I typically go 1:1, but less if I go to 1200s or 1600s. I usually run at 5:00 pace and would do 3:00 on 1200s and a max of 4:00 on 1600s. But I do those intervals at 5k pace and if I had to do them at 2 mile pace, I'd need more rest as a ripe old masters runner.