Often referred to as 'interval' or 'repetition' sessions, they target the development of specific energy systems employed for endurance running. These are the sessions devised to develop running speed and speed endurance. Most training plans or schedules will include regular 'quality' running sessions like this. Add that to our rep time of 3:19 to make 5:19 and we can calculate that 8 reps is 42:32 just right for our planned session. We'll allow 15 minutes for warming up and 5 minutes of easy running at the end to wind down, this leaves 40 minutes for the reps and recoveries.Ĩ00m reps are quite intense, so we'll have 2 minutes recovery between each rep. Our example runner above is likely to be quite a fit individual who is comfortable with longer sessions, so an hour session will be ideal (in total including warm-up).
If you are only used to running for 30 minutes, then don't plan a session that will take 60 minutes. The amount of reps you do will depend on your current ability and training volume. Indeed, you might want to revise your goal to make it a little more challenging.įrom the same row on the sheet, move along to the 'repetition distance' columns to the 800m times.įor your ability level, you should run your 800m reps in 3:19. We can see from the 'race time' columns on the sheet that your predicted 5k time is 21:50, so your goal is realistic. You are training for a 5k race and you want to add an 800m session into your training plan.Ĭurrently, you can run a 10k in 46 minutes and you are hoping to run a 5k in 22 minutes. Here is an example to help you use the table below. To get the most effect from your training you need to be training at the optimum pace according to your current fitness.
How fast should I run my intervals or repetitions? The conversion sheet covers standards between 65 and 28 minutes for 10k.
This page will help you to plan your own training schedule, it will help you to determine your reps or intervals times so that they have optimium training effect. Interval training times from actual and predicted race pace
0 kommentar(er)
