Intervals or long slow runs: I’ve slackened... - Bridge to 10K

Bridge to 10K

16,525 members26,586 posts

Intervals or long slow runs

Cliff_H profile image
Cliff_HGraduate10
7 Replies

I’ve slackened off on the interval runs in favour of weekly longer slow endurance building runs and I’m not sure if I am missing a trick. I’ve drifted away from the apps and am training more on feel and wondering if I need to add intervals back in. I was thinking of doing 3min/1min walk runs.

Thoughts?

*edit* something like the attached screenshot

Written by
Cliff_H profile image
Cliff_H
Graduate10
To view profiles and participate in discussions please or .
7 Replies
Whatsapp profile image
WhatsappGraduate10

I would say it depends on what you are training for. Do you have a particular event coming up - in which case will you be looking to improve your PB, or attempting a new distance?

Or are you just keeping up with your base fitness level over winter?

Cliff_H profile image
Cliff_HGraduate10

I’m mixing it up trying to get a 1:00 10K before the Brighton 10K next year and also trying to get down to a sub 28 5k or even a consistent sub 29 for now coming off of a forced break for nearly a month.

I did the interval session from 5k pacer which topped out at 8.1k in 54mins so I think a combination of a weekly slow run and am interval run with the regular park run might work.

Bazza1234 profile image
Bazza1234Graduate10 in reply toCliff_H

There is a saying "Don't leave your best times on the training track - leave them on the race track." To get you best time at the Brighton 10K, if that is your goal, you need to do a number of training workouts - long slow easy runs out to maybe 15-16 klm , 8x1klm repeats at race pace with a minute or more rest inbetween , 6x1mile repeats at race pace with rests , a series of fast 3minute intervals. All of these things would lead you up to your race. If you want to break 60 mins during your race, you don't need and shouldn't break it before the race :)

Irishprincess profile image
IrishprincessGraduate10

I think mixing it up is the way to go although we should show caution as we're not supposed to increase distance and speed at the same time apparently! But intervals do work, they just take time.

From my own experience, I spent the summer working on my speed and doing intervals etc but my race pace didn't seem to improve. Maybe I was doing something wrong but the times my pace has improved is when I run distance so I'm now back to longer runs and doing HIT sessions on the bike in the gym.

I'll be interested in how others respond to your post.

Bazza1234 profile image
Bazza1234Graduate10

10 K is considered to be a distance race - so what we need is endurance and stamina. Endurance is the ability to run the distance ( long slow training runs) and stamina is the ability to run it at a predetermined pace ( long repeats at race pace) . Speed is what you do when trying to beat somebody to the finish line in the last 100 metres - short fast intervals:)

Decker profile image
Decker

This may be totally the wrong way to go, but I used myasic.com and plugged in my goal and answered a few questions and it build a sample training plan for HM. You could try the same thing for 10k with your targets plugged in and get a rough idea of a progressive plan and where you should be or want to be. There are pace goals provided for every run on the calendar. Just a thought.

damienair profile image
damienairAdministrator

I am the same, next year I would like to get to a sub 28 min 5K and a 1:00 hour 10K. I found this web site which gives good training plans.

runningfastr.com

Not what you're looking for?

You may also like...

Planning for deliciously slow 5k runs

📝Just started Week 3 of JuJu’s plan. I always have to jumble up the order of my runs, as due to...
CBDB profile image
Graduate10

Fast or slow...

Kilometres are kilometres. Slow and steady, just because I wanted to complete a 7K run, with no...
Oldfloss profile image
Administrator

Intervals

Just wondering if anyone here runs intervals and if so how. I did a quick 1/2k followed by slow...
Womangolfer profile image
Graduate10

Advice - Long runs and knee care

Hi everyone, I have done long runs once a week as part of juju plan, in the first weeks I didn’t...
JaoJao profile image
Graduate10

Intervals...

I've got the 2.5K run for JuJu's plan coming up tonight (I think I'm a bit behind everyone else as...
Leadfoot profile image
Graduate10

Moderation team

See all
Oldfloss profile image
OldflossAdministrator
MissUnderstanding profile image
MissUnderstandingAdministrator
Annieapple profile image
AnnieappleAdministrator

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.