Speed run or not

[Woggle]

Just done my first interval speed run and really enjoyed it. Question is do I do another one next time or a normal run😀

[IannodaTruffe Mentor]

Assuming that you are a graduate, then 75-80 percent of your running should be at an easy pace.

If you are still doing C25K then stick with the easy pace for all your runs.

[Woggle Graduate in reply to IannodaTruffe]

Thanks for the advice yes I graduated a few months ago and just trying to mix it up a bit

[UnfitNoMore Graduate]

One speed session is enough, slow recovery runs are needed most as they maintain and extend your endurance.

[Woggle Graduate in reply to UnfitNoMore]

Thanks I thought that was probably the case but was tempted to do another one because it was fun

[UnfitNoMore Graduate in reply to Woggle]

They are a lot of fun... the priority has to be maintaining distance though. In each run you can attempt to extend distance (a little) or speed, but both is bad. Most runs are below your 5k pace too, which is a discipline to learn. If you started a 5k plan you’d probably only get a pace session once a week tops, and some of them are intervals like you just enjoyed and others would be tempo runs, so shorter distance than 5k, at a slightly increased pace.

[MarkyD Graduate]

I've always advocated a 3-run per week strategy for graduates after a period of consolidation:

1) One 5km run, as slow as you like. This is the 'basic', 'default' type of run. Some people do this run at parkrun and resist the temptation to go for a PB very week.

2) One run that fits to your objectives. If it is running faster, then do intervals, hill work or speed work. If it is longer distance, then run further, but always as slow as you like.

3) Recovery run, 2-3km, as slow as you like.

The purists would say that this 3-run program actually has you running for a shorter time/distance per week than consolidation runs (normally people repeat W9r3 for several weeks to consolidate). Yes. That is the point. You are using your energy in the second run, so it does not matter if you are not running 90 minutes a week.