Too much Interval Rest time?

High School Running Distance

12 years ago 09/15/2011 11:34am EDT

We recently did 5 x 1000's on a loop that's part of a recreational 5K course. The loop feature a quarter mile incline that rose about 30 feet and then dropped back down.

-3:20

-3:15

-3:12

-3:14

-3:08

My 5K PR is 17:14 and stayed with my friends who both have 5K PR's of 16:25.

The effort was good, and I finished giving about 90-95% effort.

HOWEVER, our coach gives us an entire 4:30 of rest, and after attending a college running camp over the summer and reading various bits of dialogue between others on this website, I came to knowledge that 4:30 may be quite a bit of time.

Thoughts, opinions, ideas? I'm open to any constructive criticism.

12 years ago 09/15/2011 11:48am EDT

re: Do I get too much rest time?

The rest is standing rest, for those who ask.

12 years ago 09/15/2011 11:54am EDT

re: Do I get too much rest time?

4:30 is too long for 1K repeats. Shhot for somwhere between 2:00-2:30 rest, or shorter if these are run at 10K pace or slower.

12 years ago 09/15/2011 12:07pm EDT

re: Do I get too much rest time?

1) you are overthinking this

2) jogging recovery IS better.

12 years ago 09/15/2011 1:50pm EDT

re: Do I get too much rest time?

HOWEVER, our coach gives us an entire 4:30 of rest, and after attending a college running camp over the summer and reading various bits of dialogue between others on this website, I came to knowledge that 4:30 may be quite a bit of time.
Thoughts, opinions, ideas? I'm open to any constructive criticism.

The recovery should be approximately 3:30. The rest is slightly too long, but who cares. Maybe this is part of a bigger picture where the rest will start to get less and less.

Learn a bit about v02 max workouts.

12 years ago 09/15/2011 1:52pm EDT

re: bangalangadanga

6 x 1k @ 3 - 5k pace with 1:1 recovery = v02 max workout.

12 years ago 09/15/2011 2:41pm EDT

re: Do I get too much rest time?

One of the ideas Lydiard used when he had his guys doing interval work was "shotr rep/long rest, long rep/short rest." He wanted you to get used to running fast, which was not the same as running hard and fighting fatigue, with shorter reps and thought the longer recovery freshened you more meaning that each rep would be as fast as possible for the effort involved.

Longer reps were aimed more at building endurance. You wanted them to be somewhat like a long, fast run but you wanted to go a bit faster on the faster bits than you'd be able to do on a steady run so you tossed in brief recoveries.

Bill Squires always favored short recoveries because "that's what a race is like."

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Too much Interval Rest time?

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