Whats the difference in anaerobic intervals and VO2 max intervals?

Actually the start of the thread asked for the difference between anaerobic and Vo2 max intervals. As I stated in my first reply, for an interval to stay in the aerobic range you must take longer recoveries. The aerobic system doesn't kick in till after the first 2mins so the interval needs to be roughly above 800m in distance. The rest should be at least 1:1 as mentioned above by Coe, Daniels and Wetmore.

We can definetly agree on the lactic tolerance intervals, the idea is to work hard witt the high blood pH. In my opinion the best way to do this are hard intervals with little recovery. As Lydiard puts it, the distance run doesn't really matter. You just run until the low blood pH forces you to slow down. These shouldn't be done all year, just for 4-5 weeks before the fine tuning phase of the competition.

Short, fast intervals with long recoveries are also important but the longer intervals allow the body to clear out the lactic acid. The longer the rest, the less lactic acid in the blood when the next one starts. I think with complete recoveries you are working on your longer speed. These are quality intervals which have a place in training, I like to use them in the fine tuning phase of my preparation.

My 2 cents anyways.

Good posts, HHH.

"As I stated in my first reply, for an interval to stay in the aerobic range you must take longer recoveries"

Wouldn't slowing them down would also be effective to this end, that is keeping them from going anaerobic. If I recall Pfitzenger, he says he thinks people err on running too many of their interval sessions too hard but with too much recovery, although he points out that the other type (faster, longer recovery) have their place, but each type of workout is tinkered to emphasizing different systems.

When I used to do lots of fast intervals (long or short) but with excess recovery (like in college), I felt like I just got good at doing intervals rather than racing. But erring on the other side as I have for years where I do lots of high volume workouts with shorter recovery, my strength outstrips my leg's ability to turn over enough to capilatize on my strength. I am going to try to work out a plan this year to have a better mix of the two. Some of the interval workouts I could do in college I couldn't possibly do now, but my PR's are faster - only slightly at 5k, but much, much faster above that. I guess you have to find a good balance.

Totally agree that the pace should be reasonable. I like 3/5k pace for the shorter intervals (8-1500m) and 10k pace for anything longer. I think you need to take as much rest as needed to maintain that pace. The rest can come down as fitness improves, the pace shouldn't be increased until a faster race time has been run. I personally think the time to race is in races, not in training. One should save their racing for races and not leave them in workouts. There is a time for quality and quantity, just a matter of finding what works best for you and when.

HHH wrote:

Short, fast intervals with long recoveries are also important but the longer intervals allow the body to clear out the lactic acid. The longer the rest, the less lactic acid in the blood when the next one starts. I think with complete recoveries you are working on your longer speed. These are quality intervals which have a place in training, I like to use them in the fine tuning phase of my preparation.

My 2 cents anyways.

_________________________________________________________

Daniels stated that the 800/1500 runner should start 200's (short, fast intervals with long recoveries - "R" runs) should be started the 7th week of a 24 week training period. (Page 203 of Daniels' Running Formula) Do you feel this is too soon?

Thank you.