Intervals this weekend on the track - what should I do?

Two weekends ago, I did 6 x 800. Last weekend, 12 x 400. I would rather not do 800s again (hate 'em, always have). I'm going back to the track again this weekend. What should my workout be?

Context:

Base building mode, about 2 months out from week 1 of the marathon training plan (probably doing intermediate or some variation thereof). I've been in the neighborhood of 25-30 miles for at least the last month. Probably 20+ for the last 2 months.

If you like longer repeats, then do 3-4 x 1 mile. in the summer heat (when I'm in atlanta), I often do a workout that is like this:

1 mile @ MP + 30
2 miles @ MP
1 mile @ MP -30 (or a bit faster at the end).

Jog 200-400 m in between or what ever you need to bring the HR down. I like this workout early on as it helps you learn discipline and pace control.

Now as I get into marathon training, I love to do workouts of 3-4 x 1 mile at MP-30 and 2 x 3000 at HM pace.

Michele "1L" Keane wrote:If you like longer repeats, then do 3-4 x 1 mile. in the summer heat (when I'm in atlanta), I often do a workout that is like this:

1 mile @ MP + 30
2 miles @ MP
1 mile @ MP -30 (or a bit faster at the end).

Jog 200-400 m in between or what ever you need to bring the HR down. I like this workout early on as it helps you learn discipline and pace control.

Now as I get into marathon training, I love to do workouts of 3-4 x 1 mile at MP-30 and 2 x 3000 at HM pace.

noted. Should I use my wishful MP or reality? Reality sucks.

healdgator wrote:

Michele "1L" Keane wrote:If you like longer repeats, then do 3-4 x 1 mile. in the summer heat (when I'm in atlanta), I often do a workout that is like this:

1 mile @ MP + 30
2 miles @ MP
1 mile @ MP -30 (or a bit faster at the end).

Jog 200-400 m in between or what ever you need to bring the HR down. I like this workout early on as it helps you learn discipline and pace control.

Now as I get into marathon training, I love to do workouts of 3-4 x 1 mile at MP-30 and 2 x 3000 at HM pace.

noted. Should I use my wishful MP or reality? Reality sucks.

Wishful always!

Although I would look to do mile repeats at a lot faster than that but with a big recovery between each and each repeat only being the 1 mile. 3k or 2 mile repeats at the track sounds like murder from boredom. 4 laps done. Rest. Repeat. 3-4 x 1 mile and I'd be shooting for MP minus 45 seconds on each one or roughly 10K pace, whichever is faster.

I think I will target 7:15. I want to be under 22 in the 5k by the fall. I think it is important to have multiple and possibly conflicting goals.

For me, 4-5 x 1200meters at 5k-10k pace. You have gone 800,400,.. There's no literature to support going more than about 5 minutes on a single repeat to improve VO2max. Since you're in basebuilding, why kill yourself with anything longer than 4-5 minutes?

Tempo intervals. Go a little longer and a little slower, kind of like what Michele suggested. You'll get a great workout without killing yourself and hating running by the end of it. Look at McMillan for pace suggestions.

If you are in base building, why bother on intervals? Tempo or if you really want intervals, you can do mixed one, some 400, then 600, 800, or tempo intervals, who cares?!

Jerry wrote:If you are in base building, why bother on intervals? Tempo or if you really want intervals, you can do mixed one, some 400, then 600, 800, or tempo intervals, who cares?!

I enjoy getting back to the track and running hard. Too many slow miles are dragging me down.

I like the idea of an individual distance medley relay though.

Definitely a pyramid! Right Chris and Jim?

400-800-1200-1600-1200-800-400. 200m recovery between each. Make it faster on the way back down. LOVE IT!

In base building I do repeats every 3 weeks mixing it up with LT intervals Why not do 3x1600's @15k pace with 2min recovery jog between. Warm up for 1-2 miles cool down 1-2 miles. You can get in 6-8 miles and feel dam good after!

Dave-O wrote:Definitely a pyramid! Right Chris and Jim?

400-800-1200-1600-1200-800-400. 200m recovery between each. Make it faster on the way back down. LOVE IT!

This workout is the sign your coach hates you!

It does the trick though and if you're not dead by the end, you did it wrong!

Dave-O wrote:Definitely a pyramid! Right Chris and Jim?

400-800-1200-1600-1200-800-400. 200m recovery between each. Make it faster on the way back down. LOVE IT!

Next time, next time.

healdgator wrote:I like the idea of an individual distance medley relay though.

So, I did this. I came in 2nd place and I was the only guy on the track. After that performance, I got cut from the team. The middle school team, hooboy.

All I can say is that I gutted it out. I think it was about 8 billion degrees.

1200 - 5:22
800 - 3:41
400 - 1:39
1600 - 7:22

I have got to stop doing my warmup run with the stroller. Those kids are too damn big. Yeah, that's the problem.

Nice choice but lose the kids. Lol

Kenny B. wrote:Nice choice but lose the kids. Lol

Need to, or I could just drive to the track. It's all of .8 miles away and I need a warmup run anyway, so I've been pushing them there. They like it, but they aren't babies anymore. Katie (3) asked me if we could make it cooler. I said no, and she asked why we go to the track in the summer. I had no good response.

Id drive vs. pushing anythung more than my weight. Nice workout.