If I'm doing mile repeats, how many minutes of rest in between each one is correct? I've heard 3 and 4.
If I'm doing mile repeats, how many minutes of rest in between each one is correct? I've heard 3 and 4.
How fast are the repeats done? 5K pace...10K pace...marathon pace? The answer will vary.
What's the goal of your workout?
During our season for 8K training we begin at 3:30 rest. By the end of the season the rookies are doing 3:00 rest and the matured runners are 2:30.
Doing them at 5k pace
Start with 6 x 1 mile at 5K pace with equal times recoveries and then over time trim the recoveries down to 0 minutes. ;)
2 minutes
AlBundy wrote:
Doing them at 5k pace
Sounds like a VO2 max session. Use rest = work for the first session. Slightly reduce the rest ( 3/4 work) the next time.
Not ready for only 2 min rest
I'm going on a year and a half and counting...
Coach k, If I'm doing them at 5:20 pace is 5:20 between repeats to much rest?
If that is your 5k race pace, then yes you want equal rest. If you go any slower (20-30 sec/mile), then you could fall into the tempo pace which would require only a minute per rep.
5K prediction workout?
3x1 mile with 1:30 standing rest. Works every time...I've done this 2-3 weeks out from numerous 5K's and it's always been spot on.
What about recovering down to a specific HR? say your 5k mile repeat is run at 170 hr and you don't start another one until it drops below 120? the recovery after the first is pretty short but gets longer with each subsequent repeat. But it never gets as long as the actual mile.
would this make sense?
I like 4 or 5 by mile with 400 jog recovery. Long enough rest where you can still run fast but short enought that you are still breathing a little heavy before the next one. I probably would not go shorter rest than that though because then you are just not able to run that fast. What is the goal of the workout and how is it suposed to fit into your program.
Mile repeats can mean anything from 3 by mile at 3k pace with 15 minutes recovery to 10 by mile at half marathon pace with 1 minute recovery.
Wow, most of these answers are so stupid... The answer could be as low as 1:00 for 6 cruise intervals at tempo pace.
At Oregon in the mid-1980s the only time Dellinger had us do mile repeats was the "In and Out" mile workout. It was a continuous 7 mile run on Amazon trail and the miles might go something like 5:00-5:30-4:50-5:30-4:40-5:30-4:30. Looking back I'm amazed we considered 5:30 a rest mile (sometimes the rest mile pace was 5:20).
On the track I don't ever remember anything longer than 1200m as part of a workout, unless it was a rare tempo run on the track.
If it is at your true 5km pace then 2-3 minutes should be adequate. Think about it. You run 5km straight at that time, why the hell do you need a massive recovery?
AlBundy wrote:
If I'm doing mile repeats, how many minutes of rest in between each one is correct? I've heard 3 and 4.
you've run before, haven't you?
AlBundy wrote:
Coach k, If I'm doing them at 5:20 pace is 5:20 between repeats to much rest?
No. That is exactly what I mean by rest = work.