Philosophy behind interval training?

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  • registered

    Coach Wiedel

    Member since 06/09/2020.

    17 posts. Last post 3 years ago.
    3 years ago 06/10/2020 3:54pm EDT
    re: nomadiclife

    Hey there,

    I was a 5k/3k runner in college so Ik how some issues that you may be facing while tuning up for a PR. When it comes to interval training, it really depends how fast you can run an all out 400m and your mile time tbh. It tells me as a coach how frequently we can do intervals per week and how fast. Also depends on how fast your body can recycle lactate into energy sources. But a quick answer is that your on the right track (pun intended) on rest periods but there’s all sorts of interval workouts/tempo intervals that can make workouts not only challenging but fun.

    Here are my questions:

    A good test is to do quarter mile repeats on the track (usually 20, with 1’ rest @ your 5k race pace or a bit slower)

    What’s your top 400m speed?

    What are a list of PR’s?

    I’m a running coach and I like to hear more from you. I need athletes to coach. Here’s my email:

    coach.chasewiedel@gmail.com

    .

  • registered

    Distance Coach

    Member since 04/21/2020.

    14 posts. Last post 3 years ago.
    3 years ago 06/10/2020 4:17pm EDT
    re: Coach Wiedel

    I think he can have a lifetime of great 5k times without ever knowing what his all-out 400m time is.

  • registered

    Distance Coach

    Member since 04/21/2020.

    14 posts. Last post 3 years ago.
    3 years ago 06/10/2020 4:24pm EDT
    re: nomadiclife

    8 x 400 is a great start. I like to prescribe close to or around the race distance volume in a workout. So with a workout of 400s, you could build up to doing 12 x 400 (3 miles of work).

  • nomadiclife

    Member since 04/01/2020.

    61 posts. Last post 2 years ago.
    3 years ago 06/10/2020 4:36pm EDT
    re: TheIntelligence

    I see what you're saying but i think i'm a long way off 6 miles of volume even with full recovery. I'm aiming to be able to do 5k worth of reps with medium recovery by the end of the 10 weeks (at race pace). That volume probably for more advanced runners.

  • bada bing bada boom

    Anonymous Poster

    3 years ago 06/10/2020 4:40pm EDT
    re: TheIntelligence

    TheIntelligence wrote:

    96x100m in 20.6sec

    ^^ don't do that

    The main purpose of interval training is to develop your aerobic and/or anaerobic capacity. You don't really need to complicate it further than that, at least, not at your level. If you feel like you got a good workout, than you got a good workout. If you don't feel like you got a good workout (as in, you feel like you didn't do enough), then you should do more the next time to get a good workout.

    For the 5k, I personally love doing about 5-7 1000m repeats at race pace with 2:30 rest (usually jogging). Sometimes I'll do 2:00 rest and go slightly slower than 5k pace, sometimes I'll do 3:00 rest and go slightly faster than 5k pace. I feel like that works for me, so I do it a lot when training for a 5k. I also do them on grass. My (xc) 5k pr is 15:15.

  • high school xc coach

    Member since 05/06/2020.

    6,768 posts. Last post 1 day ago.
    3 years ago 06/10/2020 6:03pm EDT
    re: Impala31

    Impala31 wrote:

    intervals at mile pace :

    14-16x200 r1'

    8-10x300 r1'-1'30

    6-8x400 r1'30-2'

    intervals @ 3k pace

    14x300 r 30"-1"

    10-12x400 r45"-1'15

    intervals @ 5K pace

    10-12x500 r1-1'30

    8-10x600 r1-1'30

    6-8x800 r1'-2'

    5x1000 r1-2'

    3xMile r2'

    intervals @ 10k pace

    6-8x1000 r1-2'

    4xmile r2'

    3x2000 r2'

    2x3000 r3'

    you should work on those 4 paces twice a week.

    once a week mile pace (3K pace the other week) and once a week 5k pace (10km pace the other week for example.

    Or first half of your plan you focus on mile and 10k pace. And second you focus on 3 and 5k.

    The progression every week can be adding lengh OR increasing speed OR reducing rests.

    You can start with slower pace (current PR pace) with short rests and go faster every week.

    Or start fast (goal pace) with higer rests and reduce progressively

    As you prefer

    You dont have to try every distance for every pace.

    You can also mix distances and paces during the same workout but im not a big fan

    I like this philosophy. Start outside of your goal race to work endurance and speed, and then working your way to more and more goal pace as you near your goal event, keeping that speed with a few 200s or 300s every week or 2.

  • nomadiclife

    Member since 04/01/2020.

    61 posts. Last post 2 years ago.
    3 years ago 06/10/2020 6:15pm EDT
    re: Impala31

    thanks buddy. these seem sensible for me

  • Lydiards ghost

    Anonymous Poster

    3 years ago 06/10/2020 6:16pm EDT
    re: high school xc coach

    It’s all hogwash. Run hard....jog equal distance....repeat. Stop when you hit the wall. Length doesn’t matter. You could do this on a trail of unknown distance and still get desired benefit as long as you’re running hard enough and taking a long enough recovery. The short recovery stuff is a substitute for LT and tempo running which you should have already taken care of in base. Intervals build your anaerobic capacity by lowering your pH. Get tired with volume of speed. After 4 weeks of that you do race-specific stuff and short repeats to stay sharp.

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