Marathon training... how much rest should I take between mile repeats if doing them at 10k pace? Planning on running 4 or 5 of them... active recovery? maybe 800 meter jog rest? or just stand around for 4 minutes?
Marathon training... how much rest should I take between mile repeats if doing them at 10k pace? Planning on running 4 or 5 of them... active recovery? maybe 800 meter jog rest? or just stand around for 4 minutes?
Too fast, IMHO. Slow up to about 10K pace plus 15 sec. Rests, jog (or fast walk if you like--active recovery) for 2 to 4 minutes max.
I'd probably jog a 400m, and keep the recovery time at no more than 1/2 the time the miles take.
Skylon also mentions a nice threshold workout, although I'd probably keep the recoveries really short then, maybe 60-90 seconds (200m jog).
if you are doing half-marathon pace (~10k pace + 15 seconds), i would keep the recoveries to a maximum of 90 seconds.
3 X 2-mile @ 10-mile race pace should be doable with 1-2 minutes recovery -- i don't see any reason to have any more recovery for 4-5 mile repeats @ this approximate LT pace (10M to 1/2-mary, not 10k speed).
JMHO
what if you want to run 10K pace mile repeats? how much rest?
Two different workouts at play here. For marathon training, try:
1. 4-5x1600 at 10K pace, with 400 jog.
2. 6-8x1600 at 10M pace, with 60 seconds walk.
Mix with high mileage, some 5K work, some MP work, some races, then taper and kick ass.
You certainly can reveal your marathon racing fitness with a complex workout of distance plus 10k reps So, you might run for 60 minutes (to deplete glycogen stores a bit) at 10k pace plus a minute per mile (about 72% of Max Vo2) and then run some 10k paced mile reps (3-5 at current race pace) with a 400m jog, and then finish it with a another 30 minutes of running at 10k pace plus a minute per mile. If you can run 5 reps at 10k pace in the middle of the two hours of running, you are quite fit and can expect to do well in the marathon. If that workout is too long for you, cut it down a bit, but set your aim at increasing the length of the workout every other week and you will be strong!!
4 minutes is way too much rest. 2-2.5 mins rest is more than enough.
Mile repeats at 10km pace PLUS 10seconds per mile....90 seconds rest.
Actually I think that 2km's are better, which is what I prefer to do in High altitude on dirt tracks. 5-7 x 2km with 90 second rest....about every 2 weeks.
Where do you find dirt tracks?
Long Intervals at a slow pace are a waste of time!Mileage + Hills + 400's HARD w/200 jog.Add a Long Run and thats the frosting on the cake.
Chi Mar wrote:
Marathon training... how much rest should I take between mile repeats if doing them at 10k pace? Planning on running 4 or 5 of them... active recovery? maybe 800 meter jog rest? or just stand around for 4 minutes?
i would keep it to 400 jog 3:00 or less...mainly for simplicity's sake. and i wouldn't be anal regarding pace...just run'em hard as hard as you can without tailing off on the pace or breaking down mechanically. i think some of you guys overthink this stuff sometimes. if i was an african guy reading this i would be laughing...and after my ribs stopped hurting i would go bust out 5x a mile as hard as i could. period.
i have been doing this stuff for over 20 years and the one thing my best races have in common is that they occurred after i trained HARDER and FASTER that what "the books" tell you to do. when i have followed the rules i have always underachieved...but that's just me...
For 10k pace mile repeats I would keep the recovery
fairly short and active - e.g. 400m at an easy pace
(faster than a jog). This is a great workout to prepare
for a 10k race.
For marathon training however, I think you are better off
either going faster and shorter, e.g. a V02 max workout,
like 6-8x800m @ 5k pace w/400m recovery, or slower and
longer, e.g. at or just slightly above LT pace, like
4-6x2000m at 10k pace + 15s with 400m recovery.
In all cases, unless you are doing true speed work where
the focus is on form and efficiency rather than aerobic
capacity (e.g. 100s, 200s, or striders), I would keep the
recoveries short and active. One of the benefits of all
the distance work you do as part of you marathon training
should be the ability to recover quickly while still moving
at a reasonable pace.
Somebody has hadd me run 4-5 x 1200 m repeats at 5k minus 5-10s. I'm trying to do those each friday in the lead up to an upcoming 10k and fall 'thon, as well as some shorter interval stuff and M-pace during part of one weekly longer run, with the rest of the mileage at 70-75% HRmax. Those 1200 repeats are the toughest training I've lived through.
When doing mile repeats I usually run them pretty hard (between 5 and 10k pace), this gets me used to the discomfort and tempo of racing. I do between 4-6 depending on how my legs are feeling, and I take a 1 lap recovery, jogging the curves and walking/jogging the straights.
When leading up to a goal race I do this workout at least once per week. It's kind of severe, but it's the only thing that works for me.
The simplicity of the mile or 1600 makes it kind of a game to see how fast you can do them, e.g. if you break 5 you feel a sense of accomplishment.
just curious, do you mean if you break 5 minutes or if you do more than 5 repeats you feel a sense of accomplishment?