Konstantin wrote:xrodolfox wrote:How exactly do I do this? I've started doing intervals with running, to some success. I like intervals more than regular running. I don't know what to focus on, though, and i still don't really know how to just got faster, even for short runs. Ideas?
Basically just run shorter distances, faster. I subscribe the Greta Weitz pholisophy that shorter intervals should be done full speed, longer ones should be done at target race speed, with a shorter rest. So, if I was tagretting a HM in 1:45, which is an 8 minute mile I might do:
4 x 1 mile, each mile 8 min, with a 75 s rest.
8 x 800m, each 4min, 45s rest
20 x 100m at full speed off a 40s rest, followed by
10 x 200m full speed off a 1:10 rest.
Maybe also some 8x800s at full speed off a 3 min rest.
Include some hill sprints. I just set my watch to go off every minute and do 1 min sprint uphill then take 2 mins to jog back down to the start, 10 reps.
I listed some other ideas on my training log:
And recently my training log has been almost all intervals so you might wanna look at that.
KjKranz wrote:Konstantin wrote:xrodolfox wrote:How exactly do I do this? I've started doing intervals with running, to some success. I like intervals more than regular running.
Basically just run shorter distances, faster.
I actually have been doing the opposite and have dropped my speed at a HR of 155 beats per minute from a 7:58 pace to a 7:00 pace for my five mile aerobic tests (after a 3 mile warm up) in the last 7 months.
http://www.runningonthewhiteline.com/20 ... tests.html
Low heart rate training may be more beneficial since it will not leave you so spent that it will start to effect your swimming and cycling.
Just throwing that out there. I tried the whole no pain no gain interval fast high intensity thing, and don't ever see myself going back.
Konstantin wrote:Xrodolfox, do you think a priority is to find a higher gear, or to find the ability to maintain speed for a longer time?
xrodolfox wrote:I think what I need right now is a higher gear. *I think.*
xrodolfox wrote:I wish I had a running friend to walk me (or run me) through some of these paces. The few guys I know who do intervals do it when I am not available, or worst of all, a friend does it in secret (from me!) because he is afraid I'll beat him since I have him beat in the swim and can sometimes keep up on the bike, but get destroyed-pummelled by him in the run. This is a guy, same age as me, who is a CEO of a car parts supplier, makes $1mil+/year, has won enough local races to race for free, and he's sneaking in his interval runs so that I don't copy him. Grrrr. One of these days, I'll beat him.
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