I run 1 interval workout a week of about 5k total and am following all the standard advice- run them within yourself, save a couple extra in the tank, etc.
That said, my easy runs for the next 3 days can be up to 3 minutes slower than the "easy range" based on my 5k times.
Is this an issue and what can I do to fix it?
If you need to run several minutes per mile slower than normal to recover from a workout, then either your workout was too hard or you haven't been running enough to even need to be doing interval workouts.
The more you run, the faster you will recover.
Please provide details!
Numbers
Data
Impossible.
What distance are your interval work bouts, and how fast? If doing Interval thousands at about 5k race pace and about 3 minutes recovery jogs following the Ks, you should be OK
My interval sessions range from 200m to 1600m, I alternate long and short intervals every other week. I keep the rest around 90 seconds to 2 minutes, walking only. 200m intervals might be at 800m pace and 1600m at HM pace. But again I don't strain to hit any particular pace during these.
reed wrote:
If you need to run several minutes per mile slower than normal to recover from a workout, then either your workout was too hard or you haven't been running enough to even need to be doing interval workouts.
The more you run, the faster you will recover.
I've run on and off for the last 5 years, probably more time off then on. I'm only at 25 miles a week but I also feel I need to vary the pace a bit to avoid getting injured
More detail would help, but let's assume you run 6:30 pace for a 5K race. Your easy pace in the Tinman calculator, then, goes to 9:30/mile, and you can only muster 12:30 pace on your easy runs.
My hunch is that you are in quite poor aerobic condition now and you are running more volume than you can handle. I suggest cutting back your mileage and maybe taking an extra day off until you are able to run your easy days at or near Tinman's "very slow" recovery pace without straining.
Feel free to run a mile or two warm up and down at 12:30 pace. And be sure to adjust for conditions and terrain. You don't have to run 10:30 pace in full sweats or on hilly routes.
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