Hello all
Since I graduated, I have been mixing up my runs each week. one been 30 mins, one 30mins + 10% each week and the other is c25k week 3 doubled. My question is this what are the pros & cons between a long run (30 mins to me!) and my form of interval run?
I look forward to all your thoughts, suggestions and anything else.
Regards
Stephen
I'd say that looks like a healthy mix right now.
Pros and cons? Slightly wrong way to look at it, as it depends on your aims.
Wanting to become a sprinter? Forget C25K and 'long' 30 mins runs - no benefit. Do lots of intervals and big weights instead.
Wanting to become a marathoner? Then build that long run, run more, and include some intervals to keep things fun.
HiI am not looking at doing anything different to what I am doing really. I am more curious of the differences between a 30 min run and interval training and the pros and cons based on what I intend to carry on doing. I think in the long term, my aim will be to run a 5k and no more and slowly go faster, but as I said I am slow and not looking at killing myself.
Regards
Stephen
When you get to 5km, you'll probably feel like going further. It's possible to plod for longer distances. Adding time rather than speed is a good aim. As you get fitter the speed may come too.
Maybe add a session with the timings of week 1 but do slightly faster runs on the "run" sections (except for the first: jog that) and jogs on the "walk" sections.
So it works out as: warm up walk, 2.5 minutes jog, 1 min run, [1.5 min jog, 1 min run] repeated 6 times, cool down walk.
And if you feel like it, go faster on the final minute.
Other than that, you seem to have a good idea of what you want.
It all depends on pace and effort and your intent.
To build stamina and endurance you need to run at an easy conversational pace, recommended for 80% of your running time, which will create greater capillary density and more numerous mitochondria. Most runners do not run slowly enough in this phase of training.
If you do intervals to improve your speed, then to maximise your adaptation you need to push really hard, into the top 10% of your max heart rate, which will improve your VO2max but may actually damage muscle mitochondria, which is why the balance has to be maintained with easy pace. Most runners do not push hard enough in this phase of training. Interval training is hard work. If you don't push hard then the developmental difference between that and your easy pace will be minimised.
For someone doing speed work for the first time, fartlek is probably a better option than formal intervals, simply because you will not know how long you can sustain the high level for, nor what recovery time you will require.
I'd say a good balance would be 80% of your weekly running slow, keeping your heart rate down. The other 20% sprints and/or a few hills to push your heart rate up.Having said that, if you're enjoying your present regime, carry on!
When I am running I wear my fitbit and on Friday my reading were 5 min fat burn, 5 min cardio and 28 min peak. My avg bpm was 139 and top level was 162 bpm.
The difference between trail and pavement running
One day or two between runs?
Between runs?
Brisk walking in between runs
2 rest days in between 
