Interval training

[ArthurJG]

Just enjoyed a really good interval run but it's got me thinking.

At present I am following an eight week training plan leading up to the EMF 5k. It has three runs per week - one intervals, one hill repeats and one long slow run. That's pretty standard from what I've been told.

I'm interested in the intervals though. In weeks 1 to 3 it was 30 second run and 2 minute walk - so I could go pretty fast, much faster than I would run a 5k. Six repeats, then eight, then ten. In weeks 5 to 7 the runs get longer - 60 seconds then 90 - and the walks between them get shorter. But week 4 - the one I've just done - was completely different. Six minute runs with three minutes walk (4 repeats).

Does anyone know why that one session has much longer runs than all the others before and after? There must be some rationale be it physiological or psychological. Psychologically it gave me a real confidence boost because in my first six minute run I set a Strava PR, my fastest ever kilometre. So it made me think the training is working even though my times look dead slow. (Sometimes that's because I'm supposed to run dead slow on the long runs, and sometimes it's because I'm running really fast but the walking intervals take the average pace way down.)

Really interested to know if anybody has an understanding of how that works and why part way through the programme there's just one run with longer rather than shorter running intervals. I think it's working for me but I'm interested to know HOW and WHY it's working.

[Windoze Graduate10]

Hey Arthur. Short reply as I'm tired but when you said you can go much faster during intervals you have hit the nail on the head. There are many types of interval sessions. They are designed to increase your speed and more importantly your recovery by breaking down the run. Some are actually designed to teach you fatigue and understand when you need to back off on pace etc.

I have some interesting articles saved I'll dig them out and send you them.

[ArthurJG Graduate10 in reply to Windoze]

Thanks. I just wondered why there's exactly one session in the programme that's very different from all the others.

[Mymatilda]

What is your 8 week training plan called, is it an app?

[ArthurJG Graduate10 in reply to Mymatilda]

It’s actually the one provided by the organisers of the race I’ve entered. edinburghmarathon.com/train...

[UpTheStanley Graduate10]

Perhaps it's designed that way so you do those unexpected 6 minute runs, find you've upped your speed, and then realise the programme is working, so stick with it …….

…… or maybe they've just designed in a change that's as good as a rest