Intervals Question

iamjoesgurl

Does anyone else do an interval training program?  I started one on my treadmill several months ago and when I started, I could barely run at 7.5 miles per hour (my top speed).  The program is set up so that you run at level 9 out of 10 (with 10 being nearly impossible) as the highest level.  So 7.5 mph was my 9/10.  Now 9.0 mph is my 9/10.  I've been increasing my speeds to keep challenged.  If you do any type of intervals, is that what you do?By the way, I was feeling pretty good being at 9.0 until I realized that good marathon runners run 26.1 miles at speeds of about 10 mph.  I can barely run for a minute at that speed.

brynhild

I don't know whether you're familiar with [url]http://www.coolrunning.com[/url] There might be some motivational stuff for you if you're that advanced!

soontobeklg

Hey, that is pretty good!  10 mph is a 6:00 mile, which is actually below the Boston Marathon qualifying time for a 20 year old male (fyi, the qualifying time a 20 yo male needs is 3 hours 10 mins, or about 7:25 mile splits, female is 3 hours 40 mins or around 8:35 per mile).  I would consider a marathoner averaging a 6:00 mile to be an elite athlete, like someone who could WIN marathons.  Interval training is great for building speed.  I haven't been doing intervals so far in my marathon training, but I have started adding hill pickups, where you find the steepest hill you can towards the end of your run and sprint up it for 8-10 seconds.  I do about 5 reps of that.  FI has been doing them with me, and he covers like twice the distance as me... his extra foot of leg length makes a huge difference haha!!

tvroybal

I occaisonally do structured interval work on a treadmill, and I follow this plan:Warm-up -- 6 min. at RPE 3-4Interval 1 -- 2 min. at RPE 5; 2 min. at RPE 6; 2 min. at RPE 7; 2 min. at RPE 8Peak push 1 -- 1 min. at RPE 9Recovery 1 -- 5 min. at RPE 3-4Interval 2 -- 2 min. at RPE 5; 2 min. at RPE 6; 2 min. at RPE 7; 1 min. at RPE 8Peak push 2 -- 30 sec. at RPE 9Recovery 2 -- 5 min. at RPE 3-4Interval 3 -- 2 min. at RPE 5; 2 min. at RPE 6; 2 min. at RPE 7; 1 min. at RPE 8Peak push 3 -- 30 sec. at RPE 9Cool-down -- 5 min. at RPE 3-4RPE is rate of perceived exertion, so like what you do now.Lately, I've been doing intervals at the track.  1 lap warmup, sprint the straights and jog the curves, just like in high school gym class.  I know it's helpful, so thanks for reminding me to keep up on it!

iamjoesgurl

No, not advanced at all.  I can barely run at 9.0 mph.  I'm so ready after about 30 seconds to go back to 4.0 mph!  The program is as follows (it is actually a 18 minute workout and is very easy):1 is very easy - 10 is almost impossible0:00 - 4:00 - 3 (I warm up at 3.5 mph)4:00 - 4:30 - 7 (Started at 5.5 mph - I do 7 mph now)4:30 - 6:00 - 4 (I do 4 mph)6:00 - 6:30 - 8 (Started at 6.5 mph - I do 8 mph now)6:30 - 8:00 - 48:00 - 8:30 - 9 (Started at 7.5 mph - I do 9 mph now)8:30 - 9:00 - 49:00 - 9:30 - 79:30 - 11:00 - 411:00 - 11:30 - 811:30 - 12:00 - 412:00 - 13:30 - 913:30 - 14:00 - 414:00 - 14:30 - 714:30 - 18:00 - 3I was wondering - should I have stayed at the lower speed or should I increase as it becomes easier?  I do intervals to jump start my metabolism and get me going in the morning.  It is a great, short workout and helps me wake up.  I just don't know if I'm doing it right.

brynhild

[url]http://www.active.com/running/Articles/4_Exercises_to_Increase_Your_Running_Speed.htm[/url] [url]http://www.active.com/running/Articles/Speedwork__The_bottom_line_is__you_have_to_run_fast_to_run_fast.htm[/url] There's a whole bunch of other interesting articles too, but from what I gather in a nutshell version there is a lot to prove in the running technique too, not just the speed interval training per se. Most exciting!!!

mrunner2009

INterval training is also really great for losing weight. Research shows that people who did less time, but did intervals lost more weight than those doing a steady rate of excercise for longer periods. Intervals boost your metabolism throughout the day, while steadt rate excercising only boots it for the next 10-20min!

iamjoesgurl

That's really why I started doing them and it has worked!  Plus it gives me so much energy for the day.