Interval workouts in the summer?

What about 12x800 at tempo?

there are a lot of different ways you can do this, but an advantage to doing threshold intervals is that you should be able to get more volume than you would get on a 3 or 4 mile tempo run.

If you were gonna do 3 miles straight, do 8x800 @ same pace, so you get that extra mile. build from there. 45 seconds to 1 minute rest is good for 800s. If you do mile repeats, you should need 60-90s rest at most. IF you need more than that, TAKE IT, but it means you are going too fast. Learn from that and adapt your next workout or next rep.

Thanks so much, helpful!! But should the pace be the same pace at lactate threshold repeats? Or a little faster? Does the more volume offset the pace so you keep it the same?

Also should the rest be jogging rest or true rest?

Ok I just finished the workout and I think I went way too fast. My max heart rate is probably around 205 and on each of the reps I would start low then stay steady at 185-195bpm. I was going all uphill, and on a dirt road for part of the way, but still too hard.

I had to take about 1:20 breaks to get back down to a 110 heart rate or so. I didn’t feel that tired but I think it should’ve been easier. Is this bad for my base that I went too hard?

Yes it's OK.

If you’re using wrist-based heart rate for this, you’d be better off just going by feel. Those things are way off.

Yeah I wish I could go off feel, but I am so bad at doing that. I tend to go way too fast on easy runs and I can’t even tell until I look at my heart rate and it’s 170+, so heart rate training has been really useful for me to make sure I’m running easy at actually heart rate and not too hard on workouts.

I actually have an Apple Watch and a Garmin, so I once took them both out for a run and compared the heart rates. They were the same avg heart rate so I think they’re actually pretty accurate.

I should learn to go off of feel, you’re right, but I don’t actually think that the watch’s readings are that inaccurate so I think I went way too hard.

I usually go 85% of 5k pace for tempos and cruise intervals 90% of 5k pace with 1min rest. Thats of date pace not goal pace. Also take in account the heat/humidity of the summer.

HR training is almost worthless, especially for a HS athlete. I agree that wrist HR is also terribly inaccurate.

Do you think I should just drop the heart rate training then? Because it’s annoying to always be checking my watch but when I don’t I run my easy runs too hard (or at least my heart says so).

You can do your lactate threshold intervals with the Gerschler technic to wait easy walking back to 120 beats per min pulse ( or roughly 60% of MHR) as ` automatic best rest up to the day`s shape` recovery between reps. Then it:`s easy to use a heartmonitor with chest strap. If you don`t have that you can go the old fashioned way with a stop watch and just count heartbeats with hand on heart for 10 sec and then easy multiply by 6 to get the bpm. When running your easy steady runs just find out what pace approximately gives 70-75 % of MHR and then you don`t need to check pulse for a longer time until your racing results improve . .Good luck! Coach J-S

Great advice! That's how Sammy Nyokaye went from 2:14 to 2:18 in 8 years. Magic!!!

Keep it simple.

Go by effort; Easy, Medium, Tempo, 5k, 2 mile, mile, 800m, 400m, sprint

Train by minutes. Then you know how long your workout will take before you start.

Don't race your workouts.Save it for race day.

80% of your mileage is distance running.

10% is tempo running

8% is race pace... You only need 8-10 weeks of race pace training to be your fittest.

2% speed/faster than race pace

Wizard using a burner anonymous ID to praise himself. except it's in the same broken English we all know is him.

OP, be careful listening to this guy. He has ruined many an athlete.

No, that`s why he won Mully`s half and a nice price money check of then about 5000 dollars and ran nice pacemaking in Barcelona 1;03 first half and good pacemaking in China with nice check`s to live on in Kenya. He also ran a good half in Kenya 1:03 and close up to Daniel Wanjiru, winner of London marathon in 2;05 ( after sadly found to be a doper). Also Sammy ran as a pacemaker in Barcelona another year and when the runner he paced dropped out of race Sammy finished in 2;14 and a 7th place. He has been really unlucky in many races but did alot of good performances too. He is only age 32 ( 33 on Friday) so he will have many years left to run his main goal a sub 2:10 marathon.

No, that was not me, and besides it was a comment trying to miscredit my coaching. Seems like you didn`t perceive it?