I do tempo runs around a loop in my local woods. The loop takes me just over 8 minutes so I often do 3 or 4 laps. I was thinking though, would it be better to have a short recovery between each lap? Say 60-90 seconds? It's not enough time for my HR to lower much and it would enable me to maintain a faster pace with the same effort level. Thoughts?
I would say do tempo intervals sometimes, and continuous tempo runs other times. For me it is mentally easier to keep the tempo effort shorter, but sometimes I run too fast when doing repeat miles (for example) at tempo pace with short recoveries.
slowerthanu wrote:
I would say do tempo intervals sometimes, and continuous tempo runs other times.
+1. Both are good, and are slightly different stimuli. Alternate the slightly slower continuous tempo run with the slightly faster “broken tempo” (or “cruise intervals,” in Jack Daniels’ parlance).
slowerthanu wrote:
I would say do tempo intervals sometimes, and continuous tempo runs other times. For me it is mentally easier to keep the tempo effort shorter, but sometimes I run too fast when doing repeat miles (for example) at tempo pace with short recoveries.
Agree.
OP -- a lot of times runners head out & do a 20:00 tempo run because it's a nice round number. Often times, that isn't enough running time to see the most serious gains. If it's easier to break tempos up to sneak in more minutes at that effort, then do that in training every so often. 3 x 10:00 @ T w./ 2:00-3:00 jogs, 4 x 8:00 @ T w./ 2:00 jogs, 12:00-10:00-8:00 off of 2:00 jogs, etc. Those are 3 examples that put a runner at 30:00 of work with some short recoveries. Workouts like these can be more beneficial than a straight 20:00.
Yes, IMO. I used 6X1 mile cruise intervals, 1 min JR @ the Daniels TH pace- for my old fart Half PR 4 years ago, and they worked great! So much easier on the body and the results are like you said; the pace will be easier to keep in a narrower range, and just like traditional intervals, you are still getting the benefit in the rest mode because your HR stays up enough. Probably would not matter if you walked or jogged the rest- good time to pee or tie your shoes. ;)
If you mean running around lactate threshold I have tried many variations. Steady, short and long alternations, and intervals, both short and long, with short jog rest. Continuous is hardest, but easier to stay in the right zone. Intervals with max 30sec jog rest, which I find plenty, makes it less taxing and the pace slightly higher. The rest can be longer, no problem.
All variations I believe gives good training and fun.
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