Health & Fitness
carlab44
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Our tech team has launched updates to The Nest today. As a result of these updates, members of the Nest Community will need to change their password in order to continue participating in the community. In addition, The Nest community member's avatars will be replaced with generic default avatars. If you wish to revert to your original avatar, you will need to re-upload it via The Nest.
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Note: This only affects The Nest's community members and will not affect members on The Bump or The Knot.
Speed Work ? - How fast?
I usually follow Hal Higdon's intermediate HM training program. It recommends bi-weekly interval training, and says to do your intervals at your 5k pace. Normally when I do interval training I do them at 1:00 - 1:30/min faster than my 5k pace. I'm wondering if you think I would see any benefit by doing the interval slightly faster? Or is it probably neglible? Or is there a reason they recommend the 5k pace (as in is it bad to do them faster?)?
Thanks!
Re: Speed Work ? - How fast?
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~2012 Races~
American Birkenbeiner - 50K Ski 3:19:00
Davenport St. Patrick's Day Fun Run - 5K 21:58
UIVA Warrior Challenge - 5K 22:06
Iowa City River Run - 10K 44:37 PR!
Green Bay Marathon 5/20/12
The intervals are 400m. Sometimes we'll throw in an 800m (more to get them over with more quickly
I've only run one real 5k (rest were more fun runs) but it was when I was probably at when I was at my fastest. So I think that pace is pretty accurate.
You can try out this to see what interval paces they recommend running. Mine are fairly accurate.
http://www.runnersworld.com/cda/trainingcalculator
~2012 Races~
American Birkenbeiner - 50K Ski 3:19:00
Davenport St. Patrick's Day Fun Run - 5K 21:58
UIVA Warrior Challenge - 5K 22:06
Iowa City River Run - 10K 44:37 PR!
Green Bay Marathon 5/20/12
Someone needs to run another 5K. My 400s are about 40 sec to 60 sec faster than 5K pace.
Ha, you're right. But they scare me! I don't mind the long distance, but it took me a good 15 years of running before really "racing" a 5k.
there really is no right or wrong here.
you can do your intervals fast - and take long recoveries,
or you can pace yourself on your intervals - and take short recoveries.
if you dont need a recovery, obviously you did not run fast enough. if you need 5 minutes, you ran too fast.
i go entirely based on effort. i know that when i do a 400, its going to feel fast from the start. when i do a mile, i want to feel in control for a good chunk of it (and then have it be challenging at the end).
my 5K pace is slow compared to my intervals. i also take longish recoveries. the goal is to keep my speed intervals the same while decreasing my recovery time. by doing that, i am hoping to make my interval pace my 5K pace. make sense? you need to work backwards.
Don't be scared! It isn't like you are signing up for a marathon. Just signup and kick some a$$.
That does make sense. I typically do 400m intervals, with a 200m slow jog between (so both my interval and my jog end up being between 1:25-1:45). So I think I'll keep doing what I'm doing!