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Sprint intervals when running
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 2009-06-24 7:52 AM |
Veteran  120  Milton Keynes, UK |  Subject: Sprint intervals when runningI am trying to improve my running so decided to start trying to do sprint intervals in my running training. I normally run a 2.25 mile course 3 times a week and have just started to regularly break under 8m/miles which I’m happy with but would like to improve further. My question is this, in terms of time how long should I be running at normal pace for compared to how long I should sprint for? This morning (1st time of trying this) I ran 2 mins normally and then 30 secs “sprinting” will this improve my running times or should I do different lengths for each of the normal/sprinting section? I don’t know how much it matters but almost all of my runs are bricks after cycling. Your help is really appreciated. |
| 2009-06-24 8:28 AM in reply to: #2238998 |
Resident Curmudgeon 25290  The Road Back Gold member | Subject: RE: Sprint intervals when running Bob the Trier! - 2009-06-24 7:52 AM My question is this, in terms of time how long should I be running at normal pace for compared to how long I should sprint for? This morning (1st time of trying this) I ran 2 mins normally and then 30 secs “sprinting” will this improve my running times or should I do different lengths for each of the normal/sprinting section? I don’t know how much it matters but almost all of my runs are bricks after cycling. Your help is really appreciated. I say >95% of the time you should be running "at normal pace," or even 100% until you have established an adequated running base. |
| 2009-06-24 8:49 AM in reply to: #2238998 |
| Veteran 263 | Subject: RE: Sprint intervals when running The general consensus definitely seems to be to build a solid running base before doing any intervals, and I don't doubt this is the most sensible way to increase running speed/ability. My base is definitely nowhere near developed yet, but I just get bored running at one pace for several miles. I much prefer interval training, even though it hurts more, as it keeps me interested. Running for an hour at one pace bores me to death. I'm sure there must be others out there who feel the same way. |
| 2009-06-24 8:49 AM in reply to: #2238998 |
Cycling Guru 15134 Fulton, MD | Subject: RE: Sprint intervals when running You are not looking for "speed" (unless you are going to be doing 100 and 200 meter sprint races), you are looking for a faster pace. That comes with more training load, time, and patience. As Bear mentioned, build your mileage up correctly, aim for consistency and frequency and do most of your work at a reasonable pace that you can repeat the next day if you needed to. If you want to add in a little bit of "speedwork" then mix in some strides - which are 20 - 30 seconds increases in pace during your run focusing on faster turnover and good form. This stimulates the system without overly stressing it or requiring long recovery periods. |
| 2009-06-24 9:03 AM in reply to: #2239139 |
Not a Coach 11473 Media, PA | Subject: RE: Sprint intervals when running lengthcroft - 2009-06-24 9:49 AM The general consensus definitely seems to be to build a solid running base before doing any intervals, and I don't doubt this is the most sensible way to increase running speed/ability. My base is definitely nowhere near developed yet, but I just get bored running at one pace for several miles. I much prefer interval training, even though it hurts more, as it keeps me interested. Running for an hour at one pace bores me to death. I'm sure there must be others out there who feel the same way. Maybe there are (people who feel the same way). And they never get any faster either. But do what you want. |
| 2009-06-24 9:04 AM in reply to: #2239142 |
Extreme Veteran 615 Dallas, TX | Subject: RE: Sprint intervals when running X2, great advice! |
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