Looking for Info from some of the coaches on the board.
In general how much rest should be taken between the following:
10 X 400 at Mile Pace
5-6 X 800 at 2M Pace
3-4 X Mile at 5K pace.
Recommendation for a runner running 30-35 MPW targeting improving 5K time.
Thanks!
In general:
10x400@mile pace=60sec
5-6x800@2mile pace=60-90sec
3-4xmile@5k pace=90sec-2min
Initially start with the upper threshold and make adjustments as needed.
4xMile at 5k pace with 2 minutes rest is a ridiculous workout.
The question is too difficult to answer correctly in the absence of other data.However,in the absence of such I would opine that you would be better firstly in getting your total weekly mileage up quite a bit.Much too low for a 5K aspirant.
Not for someone running only 30-35mpw. And you obviously overlooked the reference to "make adjustments as needed". With that low of an aerobic base, he/she will need 1 or 2 workouts to acclimatize before taking on more aggressive workouts.
yung4evr wrote:
In general:
10x400@mile pace=60sec
5-6x800@2mile pace=60-90sec
3-4xmile@5k pace=90sec-2min
Initially start with the upper threshold and make adjustments as needed.
The recoveries sound great, but at those paces it will be tough to do any of those workouts. I would be near race effort to hit any of those.
yung4evr wrote:
In general:
10x400@mile pace=60sec
5-6x800@2mile pace=60-90sec
3-4xmile@5k pace=90sec-2min
Initially start with the upper threshold and make adjustments as needed.
This is far from general. This kind of rest is for someone with years of background and experience.
I'd recommend getting away from time and go for distance recovery: 200 jog between 400s, 400 jog between 800s, 800 jog between mile repeats. Run/recover as slow (or fast) as needed to run all your intervals at your current (or a tad faster) race pace for each distance. Current race pace is whatever time you posted in your last race. Not what you hope to run or think you can run.
Though you're not adhering to any time limit between intervals, still time how long it's taking you to recover so you have a good baseline.
A general rule is--as you gain more background from year to year of training--you should be able to run faster intervals with less recovery. I've seen people make great strides in the span of the season, cutting their recovery in 1/2 if they're fairly new to the sport. For me, I started with 5 min between mile repeats at 5k pace, and got down to 2 min running intervals much faster (from 4:40s to 4:20s), but it took me 4 years of background.
So, you may need 2 minutes between 400 repeats to hit 70s this year, then next year find you need 90 seconds to hit 68s, etc.
Best of luck to you.
Oh, and remember to record your recovery time in your log to reference next year. Memory has a way of making your workouts faster and requiring less recovery than you remember.
SUNY STD wrote:
4xMile at 5k pace with 2 minutes rest is a ridiculous workout.
To me it'd be much easier than running a 5k race. It's less than one mile longer and I got to rest for 6min. Even in my 40s, my heart rate will recover from 188 to 118 in 2min.
The discussion brings up another question:
yung4evr,
For the recovery times you have given, is that for standing rest or active rest? I do a slow jog at about 9-10 minute pace between intervals. I am fairly certain that I could do the repeats I listed with the recoveries you recommended if I took standing rest and did not jog.
jama beelee,
Your times seem realistic for active rest. I have been doing 200M jog between 400's, 300M jog between 800's and 400M Jog between miles. I have always heard that you should finish feeling like you still had one more in you. I never feel like I have one more in me when I finish and I only am able to get 5X800 amd 3 X mile so I will try lengthening the jog between repeats.
rsbones wrote:
To me it'd be much easier than running a 5k race. It's less than one mile longer and I got to rest for 6min. Even in my 40s, my heart rate will recover from 188 to 118 in 2min.
Being slightly easier than running an all out 5k isn't a good endorsement for a workout. That is a predictor workout, not a workout you run for benefit.
All of these workouts look too fast, especially for an aspiring 5K runner only running 30-35 MPW. The workouts can be all around 5-10K pace, as the more important variable is the recovery interval length. The same repetitions at the same pace become very different workouts if you chose partial versus full recovery.I think the best description I've seen at letsrun about how to do interval training properly comes from Antonio Cabral:http://www.letsrun.com/forum/flat_read.php?board=1&id=825534&thread=825534The other advice is to bump up your training. I don't think I'm jumping on the high mileage bandwagon if I tell you to increase to 50-60 MPW. (Do it gradually enough that you don't injure yourself).
runtherockies wrote:
Looking for Info from some of the coaches on the board.
In general how much rest should be taken between the following:
10 X 400 at Mile Pace
5-6 X 800 at 2M Pace
3-4 X Mile at 5K pace.
Recommendation for a runner running 30-35 MPW targeting improving 5K time.
Thanks!
runtherockies wrote:
The discussion brings up another question:
yung4evr,
For the recovery times you have given, is that for standing rest or active rest? I do a slow jog at about 9-10 minute pace between intervals. I am fairly certain that I could do the repeats I listed with the recoveries you recommended if I took standing rest and did not jog.
jama beelee,
Your times seem realistic for active rest. I have been doing 200M jog between 400's, 300M jog between 800's and 400M Jog between miles. I have always heard that you should finish feeling like you still had one more in you. I never feel like I have one more in me when I finish and I only am able to get 5X800 amd 3 X mile so I will try lengthening the jog between repeats.
I would use a standing rest for the first two workouts and see how that feels. If you are able to complete the workout fairly comfortably both times, then you can incorporate an active rest.
I would also agree with some of the other comments about trying to gradually increase your mileage into at least the 50-60mpw range with a solid, long run at least every 10 days. The added mileage will be a tremendous boost to building your strength.
runtherockies wrote:
The discussion brings up another question:
yung4evr,
For the recovery times you have given, is that for standing rest or active rest? I do a slow jog at about 9-10 minute pace between intervals. I am fairly certain that I could do the repeats I listed with the recoveries you recommended if I took standing rest and did not jog.
jama beelee,
Your times seem realistic for active rest. I have been doing 200M jog between 400's, 300M jog between 800's and 400M Jog between miles. I have always heard that you should finish feeling like you still had one more in you. I never feel like I have one more in me when I finish and I only am able to get 5X800 amd 3 X mile so I will try lengthening the jog between repeats.
An additional comment, the workout should not wipe you out. It should be a relatively comfortable, stimulating workout. If you are over fatigued afterwards, then you will need to adjust your rest intervals and/or the volume of reps.