Interval training

[Pinchie01]

Hi, everything I read seems to tell me that interval running would be a good thing to increase pace, does anyone have any recommendations of the best way or what I should be doing? Thanks

[Tbae]

I am interested in the replies.🤔

Sorry cannot help you.

I am stuck in first gear.🙈

Let me know when you have all the solutions.👍😂😂

Keep smiling.🌟👏👏

[Ripcurlrana71 Graduate10]

There are the podcasts on C25k+ ‘speed’ which has intervals on it - was pretty good. I’m doing one today for 30 mins I’ve made it up! 5mins x 3 twice. Each 5 minute run increases in speed per a 15 min cycle if that makes sense?? (Easy,steady,fast) Also doing one thurs where it’s sprints in the beach front running/jogging between lampposts. Prob do 1st K jogging and end with a jog too. All made up tho!!

[Tbae in reply to Ripcurlrana71]

You are very creative.🌟👏👏

Have you thought of Fartlek sessions also. Swedish for speed play.🤔👍👏👏

[Ripcurlrana71 Graduate10 in reply to Tbae]

Thanks! 😊Ooh will look into that. Just want to pick up my pace.... 🤔

[pinkaardvark Graduate10]

Running faster will improve your faster running. As cryptic as that sounds basically practicing moving faster will help your body develop and learn to move at a faster pace from a muscle and cardio perspective. To that end it doesn't matter whether you do intervals, fartleks or shuttle runs. The 30,20,10 method does seem to be popular but requires you have the required timing device. Fartleks are easier as you can choose to sprint between two lamp posts and then jog between the next to recover.

Running faster can lead to injury so make sure you do at least 5 mins comfortable paced running prior to intervals. Another good way to reduce injuries is to perform hill repeats, ie sprinting up hills. The incline controls your speed so it enables you to get the mechanical training at a higher workload with a lower speed, like running in water.

[Ripcurlrana71 Graduate10 in reply to pinkaardvark]

Yes I think I need to push myself to run faster and get out my comfort zone. I can start fast but tire quickly 2km in! 😫

[Tbae in reply to pinkaardvark]

Thank you for this knowledge and experience.👏👏

Light bulb stuff for me.

All makes sense.👍

[Lorijay Graduate10 in reply to pinkaardvark]

Thanks for this information, really helpful and something I will try once off IC.

[Razouski]

When I was preparing for Race for Life 10k on their intermediate training plan they had a Speed Play run which was a 40 minute run but with 5, 4, 3, 2, 1 in the middle- 5 minute fast run, 90 second recovery jog, 4 minute fast run, 90second recovery jog, 3 minute fast run and so on. It completely knackered me. Some people do it the other way round starting with the 1 minute fast run.

If you like to punish yourself this is certainly the one for you. 😂😂😂

[Sqkr in reply to Razouski]

This is my favourite type of interval, because they aren't identical reps. I do them pyramid style, fast for 1,2,3,4,5,4,3,2,1. I've started playing with 30,20,10 and like this type for the same reason - I don't like things that are too repetitive Fartlek doesn't really work for me as I'm not disciplined enough. I need something beeping angrily at me or I'll not do it. I do occasionally run fartlek style with music though, I'll sprint for a chorus, run slower for a verse. Intervals are horrid...but also great because I'm home and in the bath much sooner than with a regular run

[Tbae in reply to Razouski]

This is very interesting.

Another thing to try.

You make me laugh.

Push that body, punish that body.🌟👏👏😂😂😂

[Keep-it-ticking Graduate10]

I'm in the same position, trying to improve my parkrun times although they are slowly coming down. Realise I'll need to find a structured programme though.

[marco83]

I am seeing results right now, and I think it's working for me. Here is what I know:

you need a good warm up (15' minimum) with good stretching if you are used to it and some strides (I do 4 to 6) over 80 mt. to get your legs moving.

Then you need to understand what you are looking for and what are the intervals you need. If it is pure speed (say you want to run a very strong 5000 or less) then you want to run intervals well into your lactate threshold (90 to 95% effort) maybe start with 4 to 6 repeated 200 mt. with some rest or 200 jog and increase the distance of the fast ones (to 300 and 400) slowly and you can also decrease the jog (or increase or decrease the rest, it really is up to you how fast you want to go...)

I am currently using interval to speed up my pace in half marathon and marathon (but I think it will work in the 10 K and I feel also in the 5 K). I think you should keep your pace at 85% to 90% (You should feel tired, but not hurt or exhausted)

What I did is:

- I started with 5X400 mt. at 5K pace (take your PB on a flat 5K, for me is between 3'50'' and 4' per K) recovering 400 mt jog.

- the week after I tried 4X 600 mt same speed, recovering 400 mt jog

I knew I could go further, so I increased faster. Please follow your body, do not go too fast and too long.

- the week after I was on 5 X 800 mt. same pace, recovering 400 jog.

-last week I did 5 X 800 + 1000 same pace recoveting 400 jog.

- this week I looked for some variation and I alternated 3 times 800 mt. and 1,200 mt. pushing the pace a bit (maybe 3'45' per K in the 800).

I have a bit of a background, if you are starting from scratch you want to keep the 300 or 400 going for longer than I did. For the beginning (last year and 2 years ago) I used fartlek (starting from 1' strong 2'minute slow done 10 times, then increase the strong time (1'30, 2') while your fitness improves.

Hope this helps

Marco

[Tbae in reply to marco83]

WOW. So impressive, comprehensively detailed

and particular thanks for the beginners simplicity bit at the end.

Very helpful Marco thanks.

All the advice and replies have given me some hope of identifying the vital few and what to concentrate on to progress.

Thanks to Pinchie01 for posting the question.🌟👏👏

Apologises Pinchie for the intrusion.🙈👏👏

[Pinchie01 Graduate10]

Thanks so much everyone for all your advice - love this site and Tbae, you’re more than welcome. It’s nice to know we’re all in it together 👍🏻