Intervals instead of tempo runs?

600yd/600m man wrote:

SDSU Aztec wrote:

You say you have been running for 2 years at 40mpw. Improvement is going to come from continuing to train and maybe increasing your mileage. Just be patient. Adding tempos would be fine, but it's too early to consider serious interval training.

I assume you possibly were a junior high school T&F athlete, high school for sure. Didn't you do 1/2 mile repeats on grass by 2nd week of XC practice? Didn't you do 400m or 440yd repeats by 2nd week of practice, T&F?

Of course, I ran intervals in school but the OP has run 18:41. I don't know if the OP works full-time, but if so, going for an over-distance run after work is far easier than heading over to the track. Intervals can be unpleasant and I think it could backfire to train so intensely to maybe break 18:00.

If I was him, I would just put in the miles and after I got to sub-17, I would consider adding some intervals to snag a fun run win.

There was a time after I quit running seriously and after a 2-year break, where I just put in miles while racing every 2-3 weeks and improved from 29:40 to 25:50 when I became injured yet again.

I consider intervals to be more for sharpening than long-term improvement.

This is 100 percent wrong advice. He should have been introduced to interval training two years ago.

From my experience I feel that time trials are very difficult and discouraging. I prefer to do intervals once a week and a tempo run once a week. The intervals toughen you and teach you proper pace. The tempo run makes you mentally tough because you are not looking for or getting a rest like you do with intervals. As you know you don't get any rest during a race --- you do have to learn how to grind out the full distance as you do with tempo runs although at less than race pace.

So do your intervals at race pace and your tempos at a comfortably hard pace.

I definitely agree with the other posters that both a tempo and interveal workout should be preformed each week to enable optimal training benefit. Giving some variation to the tempo run would help the stimulus you are looking for. Other posters have made good suggestions with tempo intervals, whichby would allow you to go a faster than in continuous tempo run. Anouther idea would be to do a tempo run followed by short intervals (200-400m) or 30-90 sec hill repeats. This would be tremendously beneficial in training your body how to run fast on tired legs.

Anouther workout to try would be a lane 8 tempo. Run 400m in lane 8 to the finsh line and jog to the starting lane in lane 8. Repeat again when you hit the starting line in lane 8 for as many times as you like. This type of workout puts you in a similar heart rate zone as a tempo run but allows you to go faster during the on parts(10K-5K pace as compared to threshold pace). Additionally, this type of workout would be beneficial for individuals who psychologically struggle with continuous tempo runs. A variation of this workout can also be preformed on a road. Find a road loop that is 450m-800m and jog ~50m for each running lap you do. I do this type of workout in a housing development loop that is 700m and jog ~50m per lap, using distance between mailboxes as a point of reference. I run this continously for 3-6 miles, depending on how long I intend to go for.

Same here, I do 5ks in a similar time to the OP and 7 flat pace is not a regular run, after 5mins or so it feels like a tempo run. Try cut those run back to 7.45-8.30 paces.

No need to do straight tempo's all the time, intervals are fine if done correctly, say 8x1k at 6.30 pace with short jog rests, 4x1mile, etc etc. If doing short reps like 400s keep the volume high and rests low, and pace under control!

If you want to run faster, do some very fast 200s-400s repeats with very long rests, like 4-6 x 400 with 3-5mins rests, where the aim if working on speed and biomechanics rather than aerobic fitness.

malmo wrote:

SDSU Aztec wrote:

You say you have been running for 2 years at 40mpw. Improvement is going to come from continuing to train and maybe increasing your mileage. Just be patient. Adding tempos would be fine, but it's too early to consider serious interval training.

This is 100 percent wrong advice. He should have been introduced to interval training two years ago.

Absolutely. if anything he/she should be doing intervals from day 1, intervals are perfect for beginners to get better at running. Safe, scalable and (to me) fun to do, and they can (if desired) work multiple systems at once. win win chicken dinner.

Roger meyers wrote:

Interesting that you're not getting faster.

From my own experience in the last 18 months I've gotten quicker from 20 min 5k down to 16:30 min with mainly fast, short tempos almost daily.

I run about 20-25k per week.

Usually no more than 10/15 mins per day.

On the days I do a few intervals it's never more than 3 and always with full recovery.

I'm 42 now and the main thing I've found that the low mileage has left me with enough energy each day to go again the next day.

Lastly, I wear asics metaspeed every day and it's definitely true that the super-shoes help.

In a nutshell,

Consistency, training for short periods, and super-shoes are what's helping me.

Good luck!

A huge improvement for, let's call it, "original training"...

Cheers,

I wouldn't advocate one thing over another.

Just saying what has helped me.

I'd say above everything else consistency and due to low mileage is key for me.

I haven't had any down time due to injury so have been lucky in that sense.

For someone who post in literally every thread on this board. One would think you'd have a better understanding of training principles.

Intervals, like every thing, serve long term improvement. An interval workout doesn’t just mean sharpening.