question: i am a 56-year-old runner trying to break 5 minutes in the mile and recently, i ran a 5:02 on a 200-meter indoor track. i am wondering at what pace should i run my intervals. also, should i ever run intervals longer than 400? if so, at what pace? if you can run 5:02 fighting gravity indoors, i would imagine you have the basic fitness to run sub-5:00 outdoors right now (assuming the 10” of snow that washington, d.c. got this week ever melts. the distance, pace and recovery of your interval training will depend on the phase and purpose of your training.
classic interval work (vo2 max) would look more like 5-6 times 800 (or 10-12 times 400) meters, with the rest the same amount of time as the work, done at roughly 2-mile pace. repetition work might consist of repeats of 150 to 300-meters with complete rest if you wanted to work on speed and incomplete rest if you wanted to work on speed-endurance. if speed or sustained speed is more of an issue, do more anaerobic work. fyi, the day you wrote this i ran 4:57 in the nyrr-sponsored “night at the races” in the new york city armory. if i am training for the mile though, wouldn’t i want to run 400s at race pace or slightly under? depending on which exercise physiologist you are going to consult, the aerobic contribution to running the mile is somewhere above 60%. this helps to explain why arthur lydiard’s middle distance athletes were able to perform so well on a steady diet of long, upper-end aerobic runs.
as a catch-all term for different types of workouts that call for periods of faster running separated by easy running. “i” running should be no more than 8% of your weekly mileage. and how many intervals and how much recovery would you recommend? also, should i ever run this is why you should break up the distance in which you intend running at the faster pace. for example, if you normally, running improvement calculator, running improvement calculator, interval pace chart, running pace calculator, interval running. [u’ 100-meter intervals should be run at 15% faster than your 5K pace. 200-meter intervals should be run at 12% faster than your 5K pace. 400-meter intervals should be run at 10% faster than your 5K pace. 800-meter intervals should be run at 8% faster than your 5K pace.Feb 27, 2014
running too fast will lead to injury and running too slow will limit improvement. run mile intervals 3-5% faster than race by running at faster speeds, the runner exercises all leg muscles and improves flexibility during running, both of which recovery periods between short intervals should be relatively long – roughly three times the length the idea is still to run each interval as fast as you can, but it’s important to finish the intervals rather, interval training to run faster, how fast should 800m intervals be, interval running for beginners, how fast should i run 800m repeats
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