Runners what does your interval session look like?

maggie78

I've been doing 8 x 400 m, where 4 are fast and 4 are slow. I think this has helped me cut 6 minutes of my 6K time this year (if only because it shows me I can go faster, even for only small periods). But I'm not sure I'm doing it right. I train for 9 - 12 k runs (6 - 7.5 miles). What do your interval sessions look like?

ebeth_msn

lately I've been doing I do 2 min hard, 1 min easy for about 20-25 minutes. 

if I were you I'd decrease the rest to 100-200 m.  

also, as an FYI if you are following a training program or something and the workout is 8x400 that means you are supposed to do 8 fast reps.  the recovery doesn't count towards the total interval count.  

gt7301b

The answer is it depends.  I just finished training for a half so I was doing longer intervals (1600s).

Here are some variations that I do:

200s, 400s, 800s, 1600s, ladders(400-1600-400)

I also change up the time I rest inbetween intervals or jog instead of totally resting.  Another good workout is 10-12 400s at a slower pace than you would normally finish them in, but only rest 90 sec.

As ebeth said I don't count a recovery jog as an interval. 

 

 

kat.in.the.hat

I do lots of different intervals.  I'll do straight sets (5 x 400, 3 x 800, etc) or ladders (where you start at 200 and work up to 1600 and then back down) or mixed sets or just all sorts of things.  I typically do about a 400m rest between each interval.  If you look at any of the intermediate or above plans on Runner's World, they all have some sort of speed work so take a look and get a few ideas.

maggie78

Thanks ladies. I am apprehensive to change because while I'm sure that I'm not doing it right it has changed my confidence and has changed my time (probably though the confidence that I can run faster). I think I might cut down my rest time and then start adding more intervals, it took me 4 weeks to jog instead of walk inbetween so I don't want to set myself up for failure when I'm only training for a 12k and I will be in the back of the pack