1000’s, 1 minute rest or longer?

1000rest wrote:

My coach usually has us do 6-8x1000 workouts with 60 seconds rest when I see people posting everywhere about doing the same workout with 2-3 minutes rest, I was wondering which was the better option to get the most out of the workout?

It depends on how fast you are running them.

On Sundays I run 4 sets of 8 x 1000 m with 0 min rest in between reps, 0 min rest in between sets.

That's fine if it's at 10k pace. 2 mins rest is 5k pace and 3 mins is usually Daniels I pace, which is a bit quicker than 5k pace.

A workout I like is 10 x 1k at 10k pace.with 400 recovery. I try to run the last 2 faster than 10k pace.

1000rest wrote:

My coach usually has us do 6-8x1000 workouts with 60 seconds rest when I see people posting everywhere about doing the same workout with 2-3 minutes rest, I was wondering which was the better option to get the most out of the workout?

No no no! You need personal recovery with hart rate down to 119 bpm . My DOOKIECAN system helps you understand the trickery or training .

Presto !

Superior Crotch BS wrote:

No no no! You need personal recovery with hart rate down to 119 bpm . My DOOKIECAN system helps you understand the trickery or training .

Presto !

10/10

Most people do that workout (that much volume) at lactate threshold or slightly faster. Jogging 200 in a bit under 90 seconds works well for me. Maybe 60 seconds would work for cruise intervals/tempo pace -- or if I were fitter.

depends on the pace and your level.

If a 1000 for you is 4' it is not the same that for somebody who run them in 2.40

I do :

1:4 ratio for LT/CV pace

1:2/1:3 ratio for 10k pace

2:3/3:4 ratio for 5k pace

1:1 ratio for 3k pace

Let your individual heart decide the best rest time after every rep.

I've noticed A LOT of people on LR that seem to prefer insanely short recoveries in their sessions. There was a guy claiming to 'jog' 100m in 25s as his recovery on another thread recently. A recovery should be just that: a chance to recover. Either walk or jog SLOWLY. (usually the jog is not much faster than walking pace). If you're only going to 'recover' by spending half a minute going at 7 minute mile pace, then why even bother having a 'recovery'? Might as well just do a continuous run.

A recovery should at least be long enough for your breathing to return to normal. Personally I'd say 1 minute is too short for 1k reps unless you're taking them very slow. But 1k reps should be done at at least 5k pace imo. 10k pace isn't really working your body very hard, won't gain much from such an easy session.

I minute standing break sucks for every workout. If you only need a minute then you likely only need 30 seconds. If you only need a minute you likely could run faster and take 90 seconds.

As for K's, there is a lot of aerobic development in this workout if you are jogging at least 1 minute after each one.

So do a 2 minute break with 60-90 seconds jog then around a 30 second standing start for the next rep.

+1

2-3 minutes is usually the standard for K's.

You are both right and wrong. :) Depends on what purpose and pace you use for the 1000s. What many runners ( and coaches) doesn`t have knowledge of is the fact that the recovery between reps is of more importance than the runned rep.

60 seconds if I'm running it as a threshold session, cruise intervals. 2mins30 is I'm running them as a speed workout. Walk recovery in both sessions. People only jog the recovery to pump up volume but you'd get more benefit from the workout if you got a proper recovery and can maintain or improve the quality of the reps

I've noticed wrote:

But 1k reps should be done at at least 5k pace imo. 10k pace isn't really working your body very hard, won't gain much from such an easy session.

I was with you until this last comment. 10K pace or something close (CV, T), is the cornerstone of most stamina training (see the training of Ingebristen, Canova, Schwartz, for examples). I agree that 60 seconds is too little rest for most of us, but you should try some 1000s around 10K pace with a 3:1 work:recovery ratio instead of hammering intervals every week. I think you'll be surprised by the results.

Agreed. 1 minute rest for good runners and 1:30 for average runners.

Short rest keeps your heart rate up, so you're spending more time in that aerobic training zone than you otherwise would when running 10k+ pace for 1000s. So you get a nice aerobic stimulus with less injury risk than 5k pace. Think of it like a tempo, only you can hold a faster pace because of the breaks.

....,,and that heart rate limit is also personal.....

Art Vandelay. wrote:

1000rest wrote:

My coach usually has us do 6-8x1000 workouts with 60 seconds rest when I see people posting everywhere about doing the same workout with 2-3 minutes rest, I was wondering which was the better option to get the most out of the workout?

It depends on how fast you are running them.

^---- That's your correct answer. It also depends on what you're training for...

I've seen 6-7x 1k @10k pace with jog 200m (i.e. the jog was the rest). I've seen 4x 1 mi @ 5k pace w/ 2-3 mins standing rest early in a cycle and working down to 1 min rest late in a training block. I've seen all kind of variations of rep/rest combos. Your coach probably isn't wrong.