last weeks training
tues: 3m of warm up/down, 5x1k @ 3.43 with 2 min rest
wed: 6m easy
thur: 5k easy
fri: rest (had a cold)
sat: rest (had a cold)
sun: 11m easy
same planned this week but adding 6m easy on fri and tempo run on sat.
with the tuesday interval session should I be trying to shorten the rests, run faster or do more reps?
when I say rest it is just that, I stand and get my breath back, should I be jogging the recoveries?
The point of interval sessions is not simply to replicate a race. The emphasis should always be on the interval. I think its alway best to keep moving (walking) in your recovery, it helps remove the lactic acid, but I've always thought harder recoveries on 1.5K to 5K pace intervals are absolutely pointless.
If you have too hard a recovery, you will not be recovering from the interval and therefore will not be able to perform the next interval correctly. For instance, if you are doing a 3K pace session (100% VO2max), and you're not recovering enough, you will end up running harder than 100% VO2max (anaerobic) in your next interval, which will give you no added benefit, with alot more stress and effort.
Now if you're doing a 10K pace interval session, or threshold pace intervals, then a slow jog recovery may serve a purpose, and wouldn't compromise the session.
I was going to try shortening them but after going out too fast on the first I needed the 2 mins!
thanks for the advice guys. this is my third week of doing this session and my average time has been;
seem to be improving well as the perceived effort has been the same each time. might try a 5k in a couple of weeks time to see if it has had any effect on my race times.
formatting messed up!
Been thinking about joining stockport harriers.Think I'll start going along after the manchester 10k.
Do people here who are members of clubs think it has helped their running?
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