I've heard before that there isn't much point in doing repeats that last over 5 minutes. I was planning to do mile repeats (4-6 x 1 mile with 3 minutes rest) but these would take me 6-6:30 (yes not that fast, bear with me). Would I still get benefit from doing this workout?
Whoever told you that, you should ask them why they think that.
I mean think about it. If repeats over 5 minutes are useless, then why even run longer than 5 minutes? Easy runs, long runs, and tempo runs are longer than 5 minutes. Are those not beneficial?
If you do 4 or more mile repeats, then you are likely to be doing those repeats at closer to a tempo pace than an interval pace. This can be a good strength workout, but not likely a great speed workout.
ffd wrote:
Whoever told you that, you should ask them why they think that.
I mean think about it. If repeats over 5 minutes are useless, then why even run longer than 5 minutes? Easy runs, long runs, and tempo runs are longer than 5 minutes. Are those not beneficial?
That's obviously not what he was saying. He was asking about doing speedwork/intervals. Like for example why do a workout like 3 x 2 miles: wouldn't a 5 mile tempo run do the same thing pretty much?
The Waterboy wrote:
That's obviously not what he was saying. He was asking about doing speedwork/intervals. Like for example why do a workout like 3 x 2 miles: wouldn't a 5 mile tempo run do the same thing pretty much?
The effect on your heart might be the same. But you'd get even more benefit from the 3x2 miles because you'd be running at a faster speed. The closer to your goal pace, the better.
Mile repeats are one aspect of my strength phase during marathon training. In a 12 week period I do 9 sessions, starting with 3-4 and building to 10-12 repeats. I run these at about 30 seconds under projected marathon pace and use a 3 minute recovery jog. As a 51 yr-old 3:00 guy the reps are almost almost the same pace as OP. 12x1 mile at 6:30 with 3:00 recovery makes for a long workout that I feel builds mental strength as much as it improves physical strengths. The 800, 400, 200 speed work beginning a month out is a piece of cake.
The Waterboy wrote:
That's obviously not what he was saying. He was asking about doing speedwork/intervals. Like for example why do a workout like 3 x 2 miles: wouldn't a 5 mile tempo run do the same thing pretty much?
It all really depends on what paces you want to stress. 3 x 2 miles might be more appropriate for 10K pace work and probably 5K pace as well. Now if you are talking strictly tempo/aerobic threshold pace, then yeah a 5 mile run would probably be more appropriate. Other things that factor in are current fitness and conditions that the workout will be run in as well. A five mile tempo is easier to do when its 55F out as compared to 100 F. In the latter scenario, breaking up the workout with rest would probably be better than running all of the mileage at once.