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I would imagine that doing mile repeats or cruise intervals at lactate threshold be beneficial, but what if someone is doing something like 6x1, or 8x1 at HM pace with one min jobs between them. I know most opt to do 3k to 3mile repeats at HM pace, but curious if doing one mile repeats at HM is a waste since it falls into a gray area of easy/hard.
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Yes
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No, you'll get more fitness if you sit in the couch...
Of course it helps! The question is what is the optimal training and when in your training cycle does it fit in. Do you respond well to it? Etc. -
I did 8 x 1 mile at 5-10 seconds faster than half marathon pace W/1:00 steady jogs before I did 2 mile and 3 mile intervals. I thought it was a good workout. I would do it again for another half.
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Is this question a joke? Mile repeats at HM pace are the most popular HM workout in existence.
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North Lake wrote:
I would imagine that doing mile repeats or cruise intervals at lactate threshold be beneficial, but what if someone is doing something like 6x1, or 8x1 at HM pace with one min jobs between them. I know most opt to do 3k to 3mile repeats at HM pace, but curious if doing one mile repeats at HM is a waste since it falls into a gray area of easy/hard.
Mile repeats are good for the marathon as well. If you're are in PR shape for the 10K, you're also ready for one in the marathon. Shorter set an AR in the 10K and won a gold in the marathon during the same Olympics. -
Use HM date pace
Take 40 seconds rest.
Volume of reos depends on your weekly mikeage 40 miles per week do 4. 70 miles per week do 7. Etc. -
I have a 6x1600 Track workout planned for this week. I am planning to do the repeats at 5K (5:20)pace and take a 600 Recovery (3 minutes or so). Would it be better to run the intervals slower at 10K(5:35) CV pace and take shorter recoveries(like 2 minutes/400 m)? I hope to finish the last repeat fast somewhere between 5K and mile pace (4:55-5:20) if I am feeling strong. I am currently training for a half in February and a marathon in March.
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No offense, but if you can do 6x1600 at 5k pace, then you don’t know how to race a 5k.
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Kinda surprised by some of the comments, thought for sure at least one person would have said that mile repeats at HM pace is not as specific to the event as doing 2 mile repeats at HM pace. I like what was suggested as an intro to HM pace work starting off doing 1 mile HM reps then work up to 2 mile reps then 3 mile reps especially since I'm still early into my training.
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I'm kinda surprised no one commented on needing more recovery between the one minute hand jobs
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Mile repeats is a good workout early in a half marathon buildup but obviously 3 x 2 or 2 x 3 miles is a more specific and challenging workout as compared to 6 x mile at a given pace. You also have to think about how the first 30 or so seconds of each mile repeat is spent just getting your heart rate back up. So over the course of the whole workout you'll lose 3+ minutes of the aerobic output you're looking to train at. Hence why longer repeats are better for fitness and also harder.
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team Unruly Bush wrote:
I'm kinda surprised no one commented on needing more recovery between the one minute hand jobs
Good one, I didn't catch that at first. -
How long is ‘too long’ for repeats? Do they become pointless after 4 miles...ie too slow or too taxing? Why not run 2x 6 mile or would that be useless?
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Way too taxing!
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If you can do 6 x 1600 at "5km pace" with a 600 jog in 3:00, then your true 5km pace should be much faster than that. That would be a killer workout at genuine 5km pace, and I seriously doubt most runners could do it. Even if you could, it's not worth the effort. It's definitely not the norm, nor a good idea, to try to run 9600m of volume at 5km pace. Doing 6 x mile at 10km pace, on the other hand, is a classic throwback workout. Long before the term "CV" got trendy, doing 6 x mile at 10km pace with a 400 jog was probably the single most common 10km workout in the US. Guys like Frank Shorter routinely did workouts like that.
Bruin1996 wrote:
I have a 6x1600 Track workout planned for this week. I am planning to do the repeats at 5K (5:20)pace and take a 600 Recovery (3 minutes or so). Would it be better to run the intervals slower at 10K(5:35) CV pace and take shorter recoveries(like 2 minutes/400 m)? I hope to finish the last repeat fast somewhere between 5K and mile pace (4:55-5:20) if I am feeling strong. I am currently training for a half in February and a marathon in March. -
Absolutely
I also like 3 x 3 miles at HM pace + 15-30 sec per mile for sharpening -
My 5K pace is based on my only 5K race recently which was on a XC course in warm (70’s) conditions. I think I can potentially run faster in a 5K but have not run another 5K as I am focused on the half and full marathons.
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6-8 x 1600m at HM pace is a very good LT -interval both for HM and Marathon. Can you guess the very best rest time between the reps?
The Floyd wrote:
If you can do 6 x 1600 at "5km pace" with a 600 jog in 3:00, then your true 5km pace should be much faster than that. That would be a killer workout at genuine 5km pace, and I seriously doubt most runners could do it. Even if you could, it's not worth the effort. It's definitely not the norm, nor a good idea, to try to run 9600m of volume at 5km pace. Doing 6 x mile at 10km pace, on the other hand, is a classic throwback workout. Long before the term "CV" got trendy, doing 6 x mile at 10km pace with a 400 jog was probably the single most common 10km workout in the US. Guys like Frank Shorter routinely did workouts like that.
Bruin1996 wrote:
I have a 6x1600 Track workout planned for this week. I am planning to do the repeats at 5K (5:20)pace and take a 600 Recovery (3 minutes or so). Would it be better to run the intervals slower at 10K(5:35) CV pace and take shorter recoveries(like 2 minutes/400 m)? I hope to finish the last repeat fast somewhere between 5K and mile pace (4:55-5:20) if I am feeling strong. I am currently training for a half in February and a marathon in March.
Yes , of course it`s the individual very best rest walking easy down down to 120 beats per min or 60 % of MHR.
Let your body decide how long the recovery will be. Don`t force the rest!
- Magic recovery - -
I did a 2x10K workout on the track with a 10 minute slow job recovery as Marathon late race fatigue simulator. Supposedly the 2nd 10K should simulate running on fatigued legs after the 10 minute recovery jog. I ran the first 10K in Zoom Fly Flyknit and the 2nd 10K in Vaporfly 4% so my second 10K was actually faster (5:39 pace for the 2nd 10K vs 5:50 for the 1st 10K)
