How much rest should one take in this type of workout? Suppose the goal race is in 6 weeks. What if the race was a month away...would you do less rest to make it more specific?
How much rest should one take in this type of workout? Suppose the goal race is in 6 weeks. What if the race was a month away...would you do less rest to make it more specific?
I'd say 1 minute or 200 jog
well, it depends on how far away goal pace is from your current pace. what is your current pace?
1:00 - 1:30.
specificity lies in the pace, not the rest.
Last year during outdoor track I did 8 x 1k w/2 min rest around 5k pace. If I was doing 10 x 10k @ 10k, maybe 60 seconds rest would work. Depends on how good your endurance is, if it's not that great you might need 90 seconds.
start next rep with sufficient recovery to complete with smooth / good/ relaxed form. no floppin around nonsense.
do it with no rest and you'll reach your goal.
Seriously though, it's a great workout but consider increasing the volume... so if you take say a 200m jog rest, do 12 of them.
Just go every 5 mins (rest depends on how fast/slow you run).
If you are trying to increase your pace take 3 minutes rest. As you get stronger over the course of 6 weeks decrease to 1 minute at the same pace.
Great answer.
knowItAlll wrote:
If you are trying to increase your pace take 3 minutes rest. As you get stronger over the course of 6 weeks decrease to 1 minute at the same pace.
efhutton wrote:
I'd say 1 minute or 200 jog
This.
And 6 weeks out might be a little soon to be doing this, in my view. I'd progress to 6 x mile, then 3 x 2 miles, keeping the rest the same. I'd say you are about 2 weeks ahead of schedule, so if the 200m jog in 60 seconds seems unrealistic for you right now, start with 600m this week and then 800m next week to build up to it, just keep the total 'on' volume at 10K.
What kind of shape are you in? If you're going to be running in the 30-32 minute range, I also like doing race paced mile repeats with a 90 second 400m for recovery. Obviously this doesn't work for someone running a 36 minute 10K.
markeroon wrote:
Great answer.
knowItAlll wrote:If you are trying to increase your pace take 3 minutes rest. As you get stronger over the course of 6 weeks decrease to 1 minute at the same pace.
How can you make suggestions without knowing his current pace and his goal pace?
3min if the pace is taking something out of you, 2min are good, 1min (and still feeling strong, no problems) would show you are ready for your goal
10 x 1000 at (current fitness) 10k pace would be a good workout with 200m jog rest (~ 60-70s).
I don't suggest doing any workout at "goal" pace, because that doesn't necessarily have any sort of realistic meaning. My "goal" pace might be a 26:20 10k, but my actual current fitness is probably closer to 36 flat. So 10 x 1000 @ 3:35ish on 60-70s jog rest would be a good strong session for me.
Better still, 5 x 2000 at the same pace on 400m jog rest, or even 3 x 3000 at the same pace on 800 jog rest.
If your "goal" 10k pace is just a hair faster than current ACTUAL 10k fitness, as confirmed in a recent race or decent check test workout, then 10 x 400 at that pace on 400m jog rest would probably be in the right ballpark.
insider trading wrote:
specificity lies in the pace, not the rest.
no, it does not.
Doing 10x1k at 10k pace with 3 minute rest is not nearly as specific as 10x1k at 10k with 1 minute rest.
Because in the race, there is no rest. Specific. Get it?
not hardly wrote:
insider trading wrote:specificity lies in the pace, not the rest.
no, it does not.
Doing 10x1k at 10k pace with 3 minute rest is not nearly as specific as 10x1k at 10k with 1 minute rest.
Because in the race, there is no rest. Specific. Get it?
I approximately agree with the first guy. The rest is what determines what kind of and how hard of a workout it is going to be. 10x1k with 3min rest or 1min rest are completely different workouts. They are not on the same dimension. So one can not be more or less "specific" than the other.
quick question wrote:
not hardly wrote:no, it does not.
Doing 10x1k at 10k pace with 3 minute rest is not nearly as specific as 10x1k at 10k with 1 minute rest.
Because in the race, there is no rest. Specific. Get it?
I approximately agree with the first guy. The rest is what determines what kind of and how hard of a workout it is going to be. 10x1k with 3min rest or 1min rest are completely different workouts. They are not on the same dimension. So one can not be more or less "specific" than the other.
specificity has to do with the event. specific endurance is precisely what I stated. See Hudson.
what the other guy stated is just... made up.
and what you said is just.... stupid.
what about what i said was stupid?
do you not agree that they are two completely different workouts?
I think 10x1000m with 1:00 rest is the classic 10k workout, but you could adjust however you want.
quick question wrote:
what about what i said was stupid?
do you not agree that they are two completely different workouts?
yes, they are two different workouts.
what you said about agreeing with him about specificity was stupid because he was wrong.