Do mile repeats have any place for half marathon training?

Training Advice/Discussion

Report Thread

You are reporting this thread to the moderators for review and possible removal from the forum.
Optional
Reply
  • RayD
    2 years ago 12/20/2018 12:54am CST
    re: I can do math
    Forum Index
    I can do math wrote:

    Warrior1998 wrote:

    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.


    I have a 6 x 1600 Track workout planned for this week. I am planning to do the repeats at 5K (4:18)pace and take a 600 recovery (2 minutes or so). If I am feeling strong I might run the intervals at 4:10 pace with 200 recoveries (1 minute or so). I also like to finish with a couple of 100m in 10.5 or so.


    Your 5k pr is sub 13:20?

    Anybody who is remotely not autistic could sense that was a troll. The 10.5 100s give it away. Nice try.
  • tristate
    2 years ago 12/20/2018 6:05am CST
    re: North Lake
    Forum Index

    Yes. Mile repeats are the best. Short rest in between, and let's see what you do after 6 repeats, and then you'll start to see what you are capable of.
  • angryjohnny
    registered
    2 years ago 12/20/2018 8:38am CST
    re: North Lake
    Forum Index
    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.


    8 x 1 mile at HM pace w 1 min jog would not be very taxing. I did that same workout 3 and 5 weeks before my last half (Houston). I averaged 5:35 and 5:37, respectively, in those workouts. Two weeks out I did 2x3 miles w 3 min rest at 5:36.

    In the half I averaged 5:49. I underperformed slightly (bad stomach cramp at mile 8), but it was a pretty decent effort and a 3 minute PR.
  • slo-twitch
    registered
    2 years ago 12/20/2018 10:14am CST
    re: angryjohnny
    Forum Index

    I think this must really depend on the runner. Interestingly, I ran that same 2 x 3 mile workout with same 3’ recovery 5 weeks out before that same race in Houston this January. I averaged 5:34 and 5:35 paces for the 3 mile segments... so basically the same workout paces... but my race pace was 22 seconds/mile faster than AJ’s. It didn’t feel like I was slacking on the workout or anything.

    Also, and I know this seems to run counter to LRC wisdom... in that same cycle (roughly 12 weeks) I ran four 6 x mile workouts with 2:30 recovery. I would average around 5:28. The best average I had for the workout was 5:24/mile, three seconds per mile faster than eventual half marathon pace. This was always just a moderate workout though in the midst of a fair amount of quality days.
  • Positive Contribution
    2 years ago 12/20/2018 11:25am CST
    re: slo-twitch
    Forum Index

    Anyone ever do 6xmile at 5k pace with 0 seconds recovery?
Advertisement: