mile repeats

[Discface]

how much off time should be between miles when running mile intervals? frog

[Terry R. McConn]

In article <fff91ea8.0310170923.40292bb6@posting.google.com>, discface
<frogface2@hotmail.com> wrote:
>how much off time should be between miles when running mile intervals?

There are as many variations as there are events to train for. I've found a good general purpose
workout is 3-4 times 1 mile at 5K pace with a quarter mile jog recovery.

Galloway advocates 5-13 reps at MP with 1 minute recovery. Most people seem to agree that some form
of slow jogging between reps aids recovery better than just standing around.

--
************************************************************************
Terry R. McConnell Mathematics/215 Carnegie/Syracuse, N.Y. 13244-1150 trmcconn@syr.edu 229B Physics
Bldg http://barnyard.syr.edu/~tmc
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[ahass]

It depends on the purpose. You can do 6-10 reps at marathon pace with only a minute off to practice
pacing, but I doubt this will do little to develop the ability to actually run faster. You can also
do 3-4 at 5K pace or a little faster with 4-5 min recovery, but this workout is better suited to
5K/10K guys than marathon development. One of my favorite marathon workouts is 6Xmile at 5K+ speed
(but faster than 10K) with 3 minutes jogging recovery. Andy Hass

[Robert Grumbine]

In article <bmpa51$aiv$1@barnyard.syr.edu>, Terry R. McConnell <tmc@barnyard.syr.edu> wrote:
>In article <fff91ea8.0310170923.40292bb6@posting.google.com>, discface
><frogface2@hotmail.com> wrote:
>>how much off time should be between miles when running mile intervals?
>
>There are as many variations as there are events to train for. I've found a good general purpose
>workout is 3-4 times 1 mile at 5K pace with a quarter mile jog recovery.
>
>Galloway advocates 5-13 reps at MP with 1 minute recovery. Most people seem to agree that some form
>of slow jogging between reps aids recovery better than just standing around.

I learned a variation on that earlier this year. A slow jog is better at encouraging your body to
metabolize the lactic acid (this assuming you're running above lactic pace). So a slow jog
recovery is better at preparing to run a long time (burning off the lactic acid more efficiently).

On the other hand, standing around (pacing slowly near the start line) doesn't clear the lactic as
well, so teaches you to get used to running with a substantial lactic load.

So the jogged lap would be more suitable for folks who are racing longer, say 10k and up, and the
stationary recovery would be better for folks who are racing shorter, say 5k and under. Or, in
time, say 30 minutes and up vs 20 minutes and under; if you're between 20 and 30, go for whichever
hurts worse.

--
Robert Grumbine http://www.radix.net/~bobg/ Science faqs and amateur activities notes and links.
Sagredo (Galileo Galilei) "You present these recondite matters with too much evidence and ease; this
great facility makes them less appreciated than they would be had they been presented in a more
abstruse manner." Two New Sciences

[Discface]

how about this: i need speed primarily, stamina secondarily and i'm doing these mile repeats in
combination with other interval running exercises. (note: these excercises have the ultimate goal of
a sport other than running, and i am running as cross-training) f-to-the-rog