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interval training for a 5k
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 2010-05-18 1:43 PM |
 7 |  Subject: interval training for a 5kWhat are some sggestions for intervals on a treadmill? |
| 2010-05-18 1:56 PM in reply to: #2866264 |
Runner | Subject: RE: interval training for a 5k All done at current 5K effort/pace/hr whatever. 4-8 x 2:00; 2:00-3:00 recovery 4-8 x 1:00; 1:00-2:00 recovery 8-10 x :30; :30 recovery When you can do 8-10 at a given length of time consistently and without dropping off the pace at the end, start shortening the recovery between efforts by :15. |
| 2010-05-18 2:05 PM in reply to: #2866310 |
122 | Subject: RE: interval training for a 5k Scout7 - 2010-05-18 1:56 PM All done at current 5K effort/pace/hr whatever. 4-8 x 2:00; 2:00-3:00 recovery 4-8 x 1:00; 1:00-2:00 recovery 8-10 x :30; :30 recovery When you can do 8-10 at a given length of time consistently and without dropping off the pace at the end, start shortening the recovery between efforts by :15. I'm dumb could you explain to me what this means? 4 x 800 & 2:00 pace??? |
 2010-05-18 2:17 PM in reply to: #2866264 |
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| 2010-05-18 2:22 PM in reply to: #2866338 |
| Subject: RE: interval training for a 5k PhoenixTX - 2010-05-18 3:05 PM Scout7 - 2010-05-18 1:56 PM All done at current 5K effort/pace/hr whatever. 4-8 x 2:00; 2:00-3:00 recovery 4-8 x 1:00; 1:00-2:00 recovery 8-10 x :30; :30 recovery When you can do 8-10 at a given length of time consistently and without dropping off the pace at the end, start shortening the recovery between efforts by :15. I'm dumb could you explain to me what this means? 4 x 800 & 2:00 pace??? What you wrote means to do 4 sets of 800 meters at 2 minutes per 800. There would be some sort of full recovery in there between each 800, too. 2:00 for 800 is a decent clip, so probably not practical for the great majority of people here. What I wrote above means to do between 4 and 8 repetitions, each repetition lasting 2 minutes, with a 2-3 minute recovery between each repetition. The 2 minutes "on" should be done at current 5K pace, so if you run a 20:00 5K, set the treadmill to the appropriate speed. When 2 minutes is up, back off to a leisurely jog or walk, in order to recover for the next. Repeat that 3+ more times. Make sense? |
| 2010-05-18 2:30 PM in reply to: #2866401 |
| 122 | Subject: RE: interval training for a 5k Scout7 - 2010-05-18 2:22 PM PhoenixTX - 2010-05-18 3:05 PM What you wrote means to do 4 sets of 800 meters at 2 minutes per 800. There would be some sort of full recovery in there between each 800, too. 2:00 for 800 is a decent clip, so probably not practical for the great majority of people here. What I wrote above means to do between 4 and 8 repetitions, each repetition lasting 2 minutes, with a 2-3 minute recovery between each repetition. The 2 minutes "on" should be done at current 5K pace, so if you run a 20:00 5K, set the treadmill to the appropriate speed. When 2 minutes is up, back off to a leisurely jog or walk, in order to recover for the next. Repeat that 3+ more times. Make sense?Scout7 - 2010-05-18 1:56 PM All done at current 5K effort/pace/hr whatever. 4-8 x 2:00; 2:00-3:00 recovery 4-8 x 1:00; 1:00-2:00 recovery 8-10 x :30; :30 recovery When you can do 8-10 at a given length of time consistently and without dropping off the pace at the end, start shortening the recovery between efforts by :15. I'm dumb could you explain to me what this means? 4 x 800 & 2:00 pace??? Got ya, Yea my post was just me trying to understand what you were saying...obviously i was wrong. As far as intervals are concerned is your recommendation specific to a treadmill, I could see that working for track/road running...right? |
| 2010-05-18 2:36 PM in reply to: #2866422 |
| Subject: RE: interval training for a 5k Yes, they could easily be translated to another situation other than the treadmill. I wrote time since you don't have a measured loop like a track in the OP's case, otherwise I might have written them by distance (and to be honest, I had to convert track distances to time approximates anyway). Using time makes it a little more flexible though. You can easily run for 2:00 on an open road around your neighborhood. It's not always so easy to run 400 or 1600 meters. |
| 2010-05-18 3:08 PM in reply to: #2866264 |
Extreme Veteran 439 | Subject: RE: interval training for a 5k I do 12x 200 mtr @present 5k pace with 200 mtr recovery IB one mile WU and one mile recovery. Sarah |
| 2010-05-18 6:01 PM in reply to: #2866264 |
| 7 | Subject: RE: interval training for a 5k thanks for the help. |
| 2010-05-18 6:05 PM in reply to: #2866264 |
Coach 9167   Stairway to Seven | Subject: RE: interval training for a 5k another idea is to set a weekly interval progression Week one do 200s week 2 do 400s week 3 do 800s week 4 do miles run each interval at 2-4 seconds below yoru 5k pace, for a total of 2-3k, depending on your fitness eg. Wk 1 10 x 200m @ 2-4 sec faster than 5k pace, recovery for 100m jog btween Wk 2 6 x 400 @ 2-4 sec faster than 5 k pace, recvoery for 200m jog/walk between etc... When you do any of the interval workouts suggested here, be sure you have an adequate warmup, 1-2 miles easy jogging, some strides and dynamic warmup activities, otherwise you a) risk injury and b) won't get the most from teh workout. |
| 2010-05-18 7:31 PM in reply to: #2866264 |
| Extreme Veteran 419 | Subject: RE: interval training for a 5k An alternative to distances that I use for intervals is setting a sprint pace that I can barely maintain for 45 seconds and then scale it back to a fast walk for 15 seconds and do 8-10 sets. I also found that some treadmills are better than others at setting intervals, so hopefully you have one of the better ones. Otherwise I try to do all my runs outside; I hate treadmills. |
| 2010-05-18 7:49 PM in reply to: #2867041 |
| Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: interval training for a 5k jonathan.evitts - 2010-05-18 9:31 PM An alternative to distances that I use for intervals is setting a sprint pace that I can barely maintain for 45 seconds and then scale it back to a fast walk for 15 seconds and do 8-10 sets. Curious as to the reasoning behind this workout. Shane |
| 2010-05-18 8:22 PM in reply to: #2867069 |
| Champion 7233 | Subject: RE: interval training for a 5k gsmacleod - 2010-05-18 6:49 PM jonathan.evitts - 2010-05-18 9:31 PM An alternative to distances that I use for intervals is setting a sprint pace that I can barely maintain for 45 seconds and then scale it back to a fast walk for 15 seconds and do 8-10 sets. Curious as to the reasoning behind this workout. Shane agreed whats the thought behind this? to the OP, 5 min/1200m intervals -3-6 of them around 5k or 10k pace have helped me a lot. |
| 2010-05-18 8:23 PM in reply to: #2867069 |
| Extreme Veteran 419 | Subject: RE: interval training for a 5k It forces your body to acclimatize itself to a faster pace for a period of time and then take a quick break before going back into it. As the workout gets easier you can up the pace and/or change the work/rest timing to push your lactic threshold and VO2 max higher. Edited by jonathan.evitts 2010-05-18 8:25 PM |
| 2010-05-18 8:31 PM in reply to: #2867132 |
| Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: interval training for a 5k jonathan.evitts - 2010-05-18 10:23 PM It forces your body to acclimatize itself to a faster pace for a period of time and then take a quick break before going back into it. As the workout gets easier you can up the pace and/or change the work/rest timing to push your lactic threshold and VO2 max higher. Based on this, I would highly recommend you invest in a quality run training book (I prefer Daniels' Running Formula) as there are a few issues with your run training suggestion. There is a place in endurance training for fast repeats but not a pace that you can only sustain for 45 seconds and most definitely not with only 15 seconds rest (which would not work if you actually ran as fast as you could for 45 seconds). Shane |
| 2010-05-18 9:15 PM in reply to: #2867147 |
| Champion 7233 | Subject: RE: interval training for a 5k again agreed with shane, until you hit the elite level, i have seen very very few runners doing anything faster than 1 mile pace, and if they do, its on a LOT of rest. on par with the distance or double it. |
| 2010-05-18 9:31 PM in reply to: #2866520 |
| Member 52 Bettendorf, Iowa | Subject: RE: interval training for a 5k Sarah, I like your workout....however, to have a better chance at lowering your 5k time, wouldn't you want to run your 200 meter repeats at a slightly faster pace than your current 5k pace? Just wondering....I could be wrong in my thinking....but I've had good success with that. I apologize....you didn't say a word about using this workout to improve your 5k time...my bad. wee scotty - 2010-05-18 3:08 PM I do 12x 200 mtr @present 5k pace with 200 mtr recovery IB one mile WU and one mile recovery. Sarah Edited by jansenwins 2010-05-18 9:35 PM |
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