8 replies to this topic

[Lu481]

Hi all,

I'm previously done 5 half-marathons and would like to improve my time and not get injured. (PR 1:57)

Most places I have read intervals of 800 - 1000m or longer are best for half-marathon training.  My trainer has however prescribed me 1 min intervals followed by 1 minute recovery (slow jog). At my speed they are about 200m.  Are these short intervals going to be as much benefit to me as longer ones? Which would be better, and does anyone know the pros and cons of both types?

Thanks

[Jimmy4990]

Lu481, on 09 July 2011 - 09:09 AM, said:

Hi all,

I'm previously done 5 half-marathons and would like to improve my time and not get injured. (PR 1:57)

Most places I have read intervals of 800 - 1000m or longer are best for half-marathon training.  My trainer has however prescribed me 1 min intervals followed by 1 minute recovery (slow jog). At my speed they are about 200m.  Are these short intervals going to be as much benefit to me as longer ones? Which would be better, and does anyone know the pros and cons of both types?

Thanks

I read an article the other day which suggested the most effective way to improve your VO2 max was to choose your parents carefully, lose weight if you have any to lose and do short intervals with active recovery as perscibed by your trainer. VO2 max training should be part of any program. As your target distances get longer the emphasis on this type of training becomes less but, it is definatly relevant for 1/2 marathon training

[TheRuns]

I recall doing 1600m intervals for marathon training, 800m or thereabouts for HM and I think 400m for 10k (could be wrong about the last one). Recovery was half the interval distance.
Edit: I would think 1 min on, 1 min off are more like repetitions. Are they run at the same pace as your previous intervals? I'm no trainer, so your trainer will be more knowledgeable about your particular needs. Nevertheless, I would personally think the intervals you describe are a bit short.

Edited by TheRuns, 09 July 2011 - 10:05 AM.

[Mick]

Lu481, on 09 July 2011 - 09:09 AM, said:

Most places I have read intervals of 800 - 1000m or longer are best for half-marathon training.  My trainer has however prescribed me 1 min intervals followed by 1 minute recovery (slow jog). At my speed they are about 200m.  Are these short intervals going to be as much benefit to me as longer ones? Which would be better, and does anyone know the pros and cons of both types?

Why not mix it up, start with an interval session once a week and do something different each week. Variety will make it less of a routine.

#1 4-6 x 1km with 90s recover
#2 8-10 x 400m with 60s recover
#3 6-8 x 90s on, 30s off
#4 1000m effort, 200m recover, 800m effort, 200m recover, 600m/200m, 400/200 (try and go quicker as they get shorter)
#5 8-10 x 45s (uphill), jog back down

All of these with at least 2km warmup before and after.

How about a Mona Session as well

[TheRuns]

Out of interest, where in Canada are you?

[lactatehead]

Lu481, on 09 July 2011 - 09:09 AM, said:

Hi all,

I'm previously done 5 half-marathons and would like to improve my time and not get injured. (PR 1:57)

Most places I have read intervals of 800 - 1000m or longer are best for half-marathon training.  My trainer has however prescribed me 1 min intervals followed by 1 minute recovery (slow jog). At my speed they are about 200m.  Are these short intervals going to be as much benefit to me as longer ones? Which would be better, and does anyone know the pros and cons of both types?

Thanks

Intervals of over 800m are better for 5k, 10k or half marathon training. It is about training your body to run in the right zone which occurs when your heart rate rises, and holding it there. If you run 800m then at least half of that effort is run in the right zone whereas a 400m effort does not give you much at all.
Running for one minute hard and one minute steady for 20 minutes is also a great session because the heart rate never drops so you are constantly in the zone. I would not recommend slow jog recoveries as your heart rate might drop too far.

[mgi11a]

Lu481, on 09 July 2011 - 09:09 AM, said:

Hi all,

I'm previously done 5 half-marathons and would like to improve my time and not get injured. (PR 1:57)

Most places I have read intervals of 800 - 1000m or longer are best for half-marathon training.  My trainer has however prescribed me 1 min intervals followed by 1 minute recovery (slow jog). At my speed they are about 200m.  Are these short intervals going to be as much benefit to me as longer ones? Which would be better, and does anyone know the pros and cons of both types?

Thanks

Hi Lu481 and welcome to CR

All of the above, they all have there own place in a training program.

100-200m to improve form and leg speed. These are even in a marathon program.
Longer intervals can be 600-800m or more to get your HR to 90-95% and still maintain the same pace.
And tempo/threshold runs of 8-10km, 2-3km warmup at steady pace then 5-6km at 10km pace and couple of km warm down. These will increase your lactate threshold, being able to run further and faster without your legs burning out.
Oh and don't forget some hills.

Cheers

mgilla

[southy]

Its not a matter of which is better. Both are useful and part of a well balanced training program. They accomplish different things.
I believe anyone would benefit from both. Only the balance changes depending on the goal race.
In general I try to do one session of long intervals per week and one session of shorter ones.
Then add some hills (sometimes long ones, sometimes short ones), some tempo runs, some long runs, etc.....

[Lu481]

Thanks for the replies,

I think I'll keep up the short intervals and alternate them with some longer ones.  I've got about 10 weeks to go before the race.  I'll be throwing in some hills as well in about a week, since where I'll be at that time hills can't be avoided.  

TheRuns - Home is Alberta Canada.