Interval Length

[old] GeorgeD · Post by **[old] GeorgeD** » June 1st, 2004, 4:03 am

Most people when they talk about intervals seem to be discussing distances that max out at 2k but are generally shorter or 3 - 5 minutes. In your opinion is there value to 5k intervals say (an arbitrary choice on my part for the purposes of this discussion), and how would 2 or 3 compare to a 10k / 15k session in effectiveness, if so then at what pace and what rest and why? Tks

[old] Nick Rockliff · Post by **[old] Nick Rockliff** » June 1st, 2004, 5:47 am

George I find 2 x 5k with 5 min recovery useful when training for 10k. Tend to do them at the pace I am aimimg at for the 10k. I do one neg split and one even split. Also find 10 x 1k good for 5k training if done at 5k pace with shortish recovery of 3 min. Another good session for 5k training is 4 x 2.5k at 5k pace with 5 min recovery. Nick

[old] ian · Post by **[old] ian** » June 1st, 2004, 11:26 am

Hi George, I used a few 10km intervals whilst training for a solo 100km. I varied times but liked to go at around 2;10 - 2;15 split for 3 sets with 7 minutes rest. This was slightly faster than my last marathon split and I have no idea why I chose 7 mins rest but it worked for me. best regards, Ian

[old] GeorgeD · Post by **[old] GeorgeD** » June 1st, 2004, 4:35 pm

Tks Nick, I have never thought at this stage of doing any training specific to any other distance but 2k but your examples make sense. Tks to you as well Ian if ever I have a moment of weekness and think of doing a 100k then I will bear that in mind (and have myself committed )

[old] jbhoren · Post by **[old] jbhoren** » June 2nd, 2004, 6:38 am

When I think of intervals, it's different than what I've been reading here. I use intervals within a given workout; for example: if I'm rowing my usual 60-minutes, at the end of the first four minutes I'll row harder for a minute, dropping my 500m rate by 10 seconds, then recover at my regular 500m rate for four minutes... lather, rinse, repeat over the course of the workout. Sometimes I'll do 9-and-1, and pull 15-20 seconds faster. I guess you might say that this is more in the category of "wind sprints", but I look at 'em as "intervals".

[old] Rogus · Post by **[old] Rogus** » June 2nd, 2004, 10:21 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (jbhoren @ Jun 2 2004, 03:38 AM)</td></tr><tr><td class='quote'> I guess you might say that this is more in the category of "wind sprints", but I look at 'em as "intervals".  </td></tr></table> It's a classic fartlek session. For most of us wind sprints are from football or basketball and entail a short sprint and then a complete stop to try to catch our breath before the slave driver of a coach blew the whistle again.

[old] jbhoren · Post by **[old] jbhoren** » June 2nd, 2004, 11:16 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Rogus @ Jun 2 2004, 05:21 PM)</td></tr><tr><td class='quote'> </div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (jbhoren @ Jun 2 2004, 03:38 AM)</td></tr><tr><td class='quote'> I guess you might say that this is more in the category of "wind sprints", but I look at 'em as "intervals".  </td></tr></table> It's a classic fartlek session. For most of us wind sprints are from football or basketball and entail a short sprint and then a complete stop to try to catch our breath before the slave driver of a coach blew the whistle again.  </td></tr></table> Yeah, but that was back in the old days. Covert Baily (the "Better Butter Burner" guy) has a different -- and I think much better -- take on wind sprints, in his book "Smart Exercise". In a nutshell, he writes that there are three types of wind sprints/intervals, for three types of athletes (or whatever we call ourselves): sprinters, middle-distancers, and marathoners; and that the wind sprint/recovery techniques differ for each type. Right, I don't have my copy of the book handy, having packed-and-shipped it back to the US, in anticipation of my upcoming return. But I do remember these tidbits: For a sprinter: wind sprints are full-out, then recover completely *at rest*, then again, and again... For a middle-distancer: wind sprints are to some 90% of MHR, then recover *while still exercising* until heart-rate returns to what is "normal" for one's usual return, then again, and again... For a marathoner: I can't remember So, I do the "middle-distance" thing, once- or twice-a-week. And I do believe that "Coach" had it wrong; at least, insofar as not giving enough time for recovery is concerned. I *really* like indoor rowing, and I'm relieved, knowing that where I'm relocating in South Florida, there's a Model C (and a at the JCC's Health and Fitness Center.

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