Speed question?: When doing the fast bits of... - Bridge to 10K

Bridge to 10K

16,516 members26,546 posts

Speed question?

simonwilliamstutor profile image
simonwilliamstutorGraduate10
7 Replies

When doing the fast bits of interval training should I be using absolute maximum effort or should I tone it down to 90%/95%? I'm concerned that by using 100% effort I am putting myself at a higher risk of injury and almost certainly struggling to complete the run as planned. But am I going to get the benefits of interval work if I tone it down a bit?

[Amusing moment from this morning's run: an old woman smirked at me as I ran past her as if I was being chased by the police!]

Written by
simonwilliamstutor profile image
simonwilliamstutor
Graduate10
To view profiles and participate in discussions please or .
7 Replies
ViaM profile image
ViaM

You should run intervals at near race pace. A helpful calculator here: runnersworld.co.uk/general/...

simonwilliamstutor profile image
simonwilliamstutorGraduate10 in reply toViaM

Brilliant. Thanks.

misswobble profile image
misswobbleGraduate10 in reply tosimonwilliamstutor

If you feel that you don't want to go flat out then don't. Slamming your legs is hard on them. Or find some softer trail perhaps

It is early days for you after all. There is no hurry to speed up, so you don't have to knock yourself out. It can really take the fun out of it. Injury is a real possibility. I'd be more inclined (with hindsight) to progress slowly and build up my body before doing fast intervals.

I did a few intervals this morning and definitely didn't push too hard as I didn't want to cause myself a mischief, was a bit icy too and I had visions of catastrophic slippage! :D

As MW has said, there is no rush for speed, much better to try and build up slowly if you can!

simonwilliamstutor profile image
simonwilliamstutorGraduate10

I'm praying it won't be icy first thing tomorrow morning... really want to do my long run!

John_W profile image
John_WGraduate10

I would say that it depends on how long the "efforts" are.

On the treadmill, I currently limit myself to doing my (current) maximum speed of 16.0 km/h (I know) for a maximum of 1 min. That gets my heart rate to *beyond* maximum but only for a 20 seconds or so.

I also do efforts at

- 14.5 km/h for 3 mins (probably around 98% of Max HR)

- 12.5 km/h for 5 mins (around 94-95%).

Hope that's of some help.

John

ju-ju- profile image
ju-ju-Graduate10

Take everyone's advice... However one thing I have learnt is that the 10% rule applies to speed too... I have seen so many get injured from ramping up their speed far too quickly.... When I do the 30,20,10 I go absolutely full belt for the 10 seconds as that is the aim of the intervals...

Not what you're looking for?

You may also like...

NRC10K W3R2 Speed…

After a promising sunrise Tuesday morning, it ended up a dank and foggy day… 😶‍🌫️ 🌫️ Having...
LottieMW profile image
Ambassador

NRC Sneaky Speed: Are you a hammer or a nail? 🤷‍♀️

I’ve fallen into a pattern of doing a speed run on Friday morning and going straight to Pilates....
MissUnderstanding profile image
Administrator

Garmin Question?

When I'm around 8 minutes into my run my Garmin buzzes and the screen displays something like +3 or...
Rigpig profile image

Speed Challenge Week 2 🏃‍♀️ 💨

Same day of the week, same time of day, same route and same interval workout i.e. 1k warm-up run,...
Birdlady64 profile image
Graduate10

Sneaky speed run

I’m officially back on the NRC HM plan after the a break for the heatwave. I did my first 10k in...
MissUnderstanding profile image
Administrator

Moderation team

See all
MissUnderstanding profile image
MissUnderstandingAdministrator
Annieapple profile image
AnnieappleAdministrator
Yesletsgo profile image
YesletsgoAdministrator

Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.

Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.