how much rest should you get in between each rep to get in a good workout such as this one?
how much rest should you get in between each rep to get in a good workout such as this one?
my coach has me do the same workout with about 3 min jogging recovery...but then again it all just depends on ur fitness and were ur at
i just did 4xmile last week and our rest looked something like 3:40 after the first then decreased 10-15 seconds from that after each one. Don't break mentally, or you're going to have long day.
3 minutes sounds a tad short, I say at least 5 minutes, anyone agree with me?
Depends on where you are in the season (earlier on vs. closer to peaking goal) and what distance you're training for (marathon vs. 5K, etc.), which is linked to pace...
Real Novice wrote:
Depends on where you are in the season (earlier on vs. closer to peaking goal) and what distance you're training for (marathon vs. 5K, etc.), which is linked to pace...
high school 5K xc
400 jog.
im traing for a 5k(highschool) and just started running easy again, when can i start doing small interval workouts that wont hurt me in the long run, and how often should this be done?
it totally depends on what you want to gain from the workout and that relies on the pace you are adopting, ergo the rest can range from 30 seconds to 3 minutes. anything longer than 3 minutes, according to me, is not really beneficial.
That last poster honestly does not know what he or she is talking about. There are huge benefits to taking 5-8 minutes rest. It allows you to spend as much time stressing your VO2 max during the interval while also providing you enough time to clear out most of the lactic acid. This could be done early on in the season or toward the very end. Although honestly, it could be done anytime assuming that you aren't racing them.
This is a response to Been there, Be patient. You say I dont know what I am talking about ... This is a core work out for me. Here are my PRs
mile - 4:01, 3k - 8:03, 5k - 13:46, 10mile - 48:50.
tell me yours, before you say i dont know what i am talking about.
$0.02 wrote:
This is a response to Been there, Be patient. You say I dont know what I am talking about ... This is a core work out for me. Here are my PRs
mile - 4:01, 3k - 8:03, 5k - 13:46, 10mile - 48:50.
tell me yours, before you say i dont know what i am talking about.
I want to see some proof to back up those pr's, dont bring some random college kid either that isn't you.
Just because you've run fast, doesn't mean your advice is always sound.
Yes, most of the time these sessions are done w/ the rest you suggested, but to suggest that there are no or very little benefits if you take longer than 3min is flat out wrong.
The answer is it depends on the time of the year and the purpose of the session.
dfsdgsg wrote:
$0.02 wrote:This is a response to Been there, Be patient. You say I dont know what I am talking about ... This is a core work out for me. Here are my PRs
mile - 4:01, 3k - 8:03, 5k - 13:46, 10mile - 48:50.
tell me yours, before you say i dont know what i am talking about.
I want to see some proof to back up those pr's, dont bring some random college kid either that isn't you.
I would have to agree about the rest. Shorter is good, but only if you can complete the session at the proper pace. Taking 3 minutes or taking 5 minutes will still probably net you similar amounts of time at 95-100% VO2, but if you can do 4xmile with 5R and 3xmile with 3, I would do the 4xmile session.
Different rest periods (the true meaning of the word interval in interval training) stress the body in different ways.
Generally:
Shorts rests improve endurance
Long rests improve speed
moreover wrote:
Different rest periods (the true meaning of the word interval in interval training) stress the body in different ways.
Generally:
Shorts rests improve endurance
Long rests improve speed
Exactly. And if you are doing four miles of efforts you are training endurance. More than three minutes rest and you are effectively time trialling the reps.
The aim of a mile repeat session should be to run the efforts at a certain pace and get recovery period down to a minimum.
this whole thread has been ridiculous
it all depends what pace you are doing the miles at
are you doing them at vV02max pace?
then anywhere from 3 (minimum, not maximum) to 4 minutes should be about right
are you doing them at lactate threshold pace?
are you racing them... doing them as fast as possible?
are you near peaking, then i agree at vV02max pace you might be able to take the rest down to 2:30 but even that might be a bit short
No Robert, I disagree.
4x1600 in 5 minutes with 90 seconds recovery is not the same as 4x1600 in 4.50 with 3 minutes recvoery, which is not the same as 4.45 with 5 minutes recovery.
They are all equally good sessions.
anEconomist wrote:
this whole thread has been ridiculous
it all depends what pace you are doing the miles at
are you doing them at vV02max pace?
then anywhere from 3 (minimum, not maximum) to 4 minutes should be about right
are you doing them at lactate threshold pace?
are you racing them... doing them as fast as possible?
are you near peaking, then i agree at vV02max pace you might be able to take the rest down to 2:30 but even that might be a bit short
You got it.
As anEconomist said, it depends on your goals and intensity of the miles. If you are doing a LT session, then miles will be at a pace close to LT and rest will be short - 60s or less. If you are doing them at 10k/5k pace or faster, then the recovery should be correspondingly longer. Unless you're going all out on every one, then 5:00 seems like a lot of rest. I would go closer to 3:00 - definitely no more than equal time for rep and rest.