Interval running question.?

Question

I have a goal to run 1.5 miles as fast as a can. I just started running intervals. I still am not sure what I should do though. Should I bump up the amount of time I am running hard to where I am running further or should I cut down on my recovery. For example, over a period of time, should I be trying to run further, or cut out my recover when I am doing interval training. I know this probably sounds like a dumb question but I am new and kind of confused.

Answer 1

Well, either way will make the workout more difficult.  What you need to take into account is your goal, and what will help more.

Cutting down on rest will help you run at top speed, even when you're exhausted.  This is a good way to learn or practice a kick.

Extending the distance may require you to slow down a touch, but will help you learn distance.  It might get you used to running a longer distance at a certain pace.

A good idea for you might be to get strong at the interval you're training at, then extend it, and once you're strong at that second interval, cut the rest by 5-15 seconds.  It will become quite a bit more difficult.

Hope it helps!

~Abab

Answer 2

Interval training is not something you really change up. The type of interval that you run will be based on the race that you are training for. If your coach is telling you to run 1.5 mile intervals, I am guessing that you are training for a 10K or something higher. If you are training for a 5k, then that is too long of an interval (1/2 mile for the 5k is best). Whatever the case is, you should run an interval as fast as you can. This means that it should be faster than your race pace by a little. The goal of an interval is to build endurance and speed. So you run the 1.5 miles as fast as you can, then jog or walk for the amount of time it takes you to run the interval (8 mins of running, 8 mins of rest). Then repeat. Add more intervals to the mix as you increase your stamina. 4x 1.5mile intervals for example, would be 1.5 mile run, jog, 1.5 mile run, jog, 1.5 mile run, jog, 1.5 mile run, jog. Once you can do 4 intervals, you want to work on increasing your pace. This will come naturally, but you can make a conscious effort to improve faster. Intervals are just one piece of the puzzle though. These are only a once or twice a week workout. You should also add hill workouts, tempo runs (80% of race pace), fartleks and the once a week long distance run (70~100% of race distance at 60~70% of race pace.) These will combined to get you in race shape!

Answer 3

Your interval pace should be 4-6 x 600m or 800m at your current 5k race pace (you may have to guess this) with equal rest.

for example. I'm currently at about 18:30 for a 5k. so I run 4x800 in 3:00 with 3:00 rest in between