For context, this is my first interval session in a LONG time, I've done nothing but tempos and easy runs for the last few months (and the tempos are a recent addition).
Inclined not to push too much on these. I thought about just doing them at goal 5k pace, which would come to approx. 86 seconds a lap. Would gunning for 80s (somewhere between 3k and mile pace) be better?
Haven't done a workout like this in a while...
Start at :90 sec. Cut them down a second or two until you find your comfort zone for :90 sec. recov. Or you could run a 5k race and use your mile avg. divided by four. Recov. for this would be1/1.
Recovery is too long. Shorten it to 30 seconds tell me what your average is and will tell you what fitness you are at. 2x9x400 on 1:45 cycle at 70-72 pace you are in 32 min 10k and 15:15 5k shape.
For you do your 400's on 2 min cycle. or 2:15 cycle or just 30 seconds rest.
Good luck
HM guy wrote:
For context, this is my first interval session in a LONG time, I've done nothing but tempos and easy runs for the last few months (and the tempos are a recent addition).
Inclined not to push too much on these. I thought about just doing them at goal 5k pace, which would come to approx. 86 seconds a lap. Would gunning for 80s (somewhere between 3k and mile pace) be better?
Haven't done a workout like this in a while...
Start with 86 sec a lap. If your pulse is back to 60 % of max pulse in about 60- 90 sec easy walk just keep it going but at most 20 of them.If you need more than 90 sec to be back at 60% of max pulse you have to stop there and next time go slower.Good luck! 🇸🇪🧙♂️
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The mistake would be to run them too fast and take aim at 80 immediately. Start at goal 5k pace and adjust accordingly, you should feel very fresh after the first few reps. I think if your assessment is right you’ll run 86—>82 not pushing hard. With 90 seconds east I suspect you could hit the last few faster but run with full control and once you’ve done more workouts you can worry about speeding these up.
If you are running 5k pace, then 90s is a good starting point for a rust-buster workout. Typically better to start with an intensity/pace target rather than the recovery, but this should give you a baseline for where to go next.
If you haven't done any intense running for a while, then I wouldn't jump in by gunning for 80s. Recovery will be longer.
90s is a lot of rest for 5k reps but 15 reps is about right for 400 reps @ 5k pace. I would cut the rest to 1:00 if you want 15. If you were gonna do them at 3k, 1:30 rest makes sense with less reps. Do more reps with :30-:45 rest @ 10k-T.
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Are you doing race specific work where neuromuscular efficiency is the goal? If not, then ditch the watch and pace plan and just run on feel. I like to base my workouts based on whether or not I felt I could run 1-3 reps with good form left in the tank.
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For a first session back, far better to hold back than push, because you get injured that way.
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coahc wrote:
Recovery is too long. Shorten it to 30 seconds tell me what your average is and will tell you what fitness you are at. 2x9x400 on 1:45 cycle at 70-72 pace you are in 32 min 10k and 15:15 5k shape.
For you do your 400's on 2 min cycle. or 2:15 cycle or just 30 seconds rest.
Good luck
That^
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