What do people do for volume during an an interval session? I'm sure it varies for what you are training for, but I'm curious to hear what others are do.
For example, typically I'll do the following:
- mile paced efforts = less than 5k (10-12 x 400 is typical)
- 3k to 10k paced efforts = 5k to 6k total
- HM paced efforts = 10k+ total (usually 6 to 8 mile repeats)
Interesting topic as I think there are many ways of getting good results.
I like to not do too much high intensity intervals.
For
- mile pace efforts I usually will do just 1 - 1,5 miles of work (e.g.: 5 x 400).
- 3k to 5k: usually 3k to 5k of work (e.g. 4x800 or 5x1000).
- 10 k: 6 - 8 k of work (e.g.: 3 x 2,5 miles)
- HM: 10 k of work (e.g.: 3 x 2 miles, 2 x 3 miles).
These are standard workouts and no "ball busters".
Pikachu
10 x 1k at faster than 10k pace
8-9 x mile at faster than half marathon pace
4-5 x 2 miles at faster than half marathon pace
I stick with the 5 mile rule or close to it.
5xmile
6 x 1200
8 x 1k
10 x 800
Also, I'll do 3 x 2mile, 2 x 3mile, short tempo of 3-5 miles at half goal pace, and long tempo of 6-10 miles at 10-15 slower than half goal pace.
Trying this out for 5K prep:
Week 1: 12x400m @ goal 5K pace w/ 100m jog recovery
Week 2: 8x600m @ goal 5K pace w/ 100m jog recovery
Week 3: 6x800m @ goal 5K pace w/ 100m jog recovery
Race Week: 12x400m @ goal 5K pace w/ 100m jog recovery
Oh yeah, I'll add a recent marathon interval/tempo session I did of 2/1/2/1/2...with the 2 miles done at MP minus 10 seconds and the 1 mile 'rest' at MP + ~35 seconds. I guess that's more tempo, but I did it on a track so it counts as a track workout.
This was a one-off workout though, and it was preceded by 6 miles at a moderate pace as a warm up. Not something I would repeat weekly.
I hope you all realize that the "interval" in interval training refers to the rest period and not the effort period.
I just had my period
Oh no! We've been burned by a master troll! Everyone was so dumb responding to the horribly question of "What do people do for volume during an an interval session?" Thanks for clearing that up troll.
Where is this troll, i shall abolish him from this kingdom and the next for a period of 4,000 years. I will also erect a 50 foot erect penis at my castle door to show him we are not messing around.
What's a "horribly question"? Is it similar to a speling erorr?
You runners need to stop running all this damn much and hit the gym. You need to work your body so you can look like a bodybuilder like me....girls want this and beg for it everyday...they don't want some marathon runner as skinny as ally mcbeal looking to protect them.
Trust me i know fitness
You think YOU'RE the troll king? This is the troll king:
8 x 1000m with 400m jog ends up being a good 5K pace workout (to the point where I could probably do just 1 or 2 more).
In one week I'll do:
Vo2 max- 5km of intervals ex. 5x 1 k
Speed endurance- 10x 400 at 1500 pace+ 100 in 60 secs no rest, just continuous other than 3 minutes after the first and second group of 3.
Speed- 4-6x 200 all out fast
it did, like 70 years ago, but no longer.
words and usage of words evolves over time.
hard intervals trash me so i feel i do quite a bit less volume than most runners with similar PRs. highest volume sessions for a given pace over the course of the last year have included:
400 pace - 4 x 200 (800 total)
800 pace - 5 x 300 (1500 total)
1500 pace - 6 x 400 (2400 total)
3K pace - 10 x 400 (3800 total)
5K pace - 4 x 1mi (4mi total)
10K pace - 4 x 2K (8K total)
HM pace - 2 x 3mi (6mi total)
MP pace - 9mi
if i hit goal times based on current fitness, any of the the above will leave me cooked in the context of a regular training week. i don't understand how guys on here talk of doing things like 20x400 @ 3K pace or 8-10x1K @ 5K pace, i would be toast for a week+ afterwards doing sessions like those. btw 1:58/4:03/15:10/31:15/1:08 PRs
i also take WAY more rest than people on here would deem appropriate, but that's a whole separate thread;)
i see you looking wrote:
i don't understand how guys on here talk of doing things like 20x400 @ 3K pace or 8-10x1K @ 5K pace, i would be toast for a week+ afterwards doing sessions like those.
And yet you do 4 x 1 mile at 5k pace which to me would be a lot harder than 8 x 1k.
He's also terrible at multiplying 400 times 10. 3800??????????? WTF.
HardLoper wrote:
i see you looking wrote:i don't understand how guys on here talk of doing things like 20x400 @ 3K pace or 8-10x1K @ 5K pace, i would be toast for a week+ afterwards doing sessions like those.
And yet you do 4 x 1 mile at 5k pace which to me would be a lot harder than 8 x 1k.
that was the one session all year i did mile repeats @ 5K pace, left me trashed. another mile of work at that pace would be killer, even if broken up in Ks. i usually stick to 4-5x1K and even that is taxing. and give me a break on the math error, i'm on here killing time as i write my phd thesis, and clearly it's NOT in mathematics;)
Math is hard wrote:
He's also terrible at multiplying 400 times 10. 3800??????????? WTF.
HardLoper wrote:And yet you do 4 x 1 mile at 5k pace which to me would be a lot harder than 8 x 1k.
