Interval Training

[thejoker]

I want to try out some interval training. I've heard that 8x500m is a popular and effective workout.
I can pull 2k in 7.23 (1.50.9) and based on this, what pace should I be willing to go for in 500m sprints to get an effective anaerobic workout and how much rest should I take between pieces.

Thanks in advance for any help

thejoker

[hjs]

I want to try out some interval training. I've heard that 8x500m is a popular and effective workout.
I can pull 2k in 7.23 (1.50.9) and based on this, what pace should I be willing to go for in 500m sprints to get an effective anaerobic workout and how much rest should I take between pieces.

Thanks in advance for any help

thejoker

Try 2k plus 2 for starters.
Take a active rest of 500m at a pace 1 minute slower then that.

So the fast ones at 1.53
the slow ones at 2.53

In total 16 x 500

do a good warm up and cool down.

If this goes well slowly increase your pace.

[Dreadnought]

I want to try out some interval training. I've heard that 8x500m is a popular and effective workout.
I can pull 2k in 7.23 (1.50.9) and based on this, what pace should I be willing to go for in 500m sprints to get an effective anaerobic workout and how much rest should I take between pieces.

Thanks in advance for any help

thejoker

I would try to do them between 1:45 and 1:50. If you do them too fast you may not be able to complete the set. I usually start at the slower end and try to make each successive interval slightly faster. When intervals become slower from cumulative fatigue, that's when I stop.