Interval Training Question

1atjensen

I currently run between 20 to 30 miles a week at between 8:30 and 9:00 miles per min. I want that down towards 7:30 and maybe even 7:00.

Currently I just run the same path each time. I want to incorporate interval training into the mix. So I have theee questions:

1. Outside of just running, is interval training the best way to increase my speed? I currently run 5 to 6 days a week (4 to 6 miles) and I plan on incorporating 2 of those runs as intervals.
2. Is it most effective to use a heart rate monitor or to use time/distance when determining your intervals? I have always assumed that time/distance was used as a second best option when a HRM wasn't available. In the past I would run at max (80%+) HR for 30 seconds (184 beats per min) and then walk until I went back down to 120 and then repeat. It normally meant I ran hard for roughly 2 min and then walked for 1 min but those times changed the longer I worked out (I maxed faster and then slowed down slower the longer I worked out).
3. Any recommendations for interval training that have helped you increase your speed?

kcjchang

1. In general but never actually use it running (prefer sport is cycling). Only period in my life where I ran consistently is when I was in the Army. Increasing duration and running that faster each time was the key for me to run the 2 mile physical fitness test in just under 14 minutes (13:54).
2. Depending on the intensity. HRM is useless for higher intensities (i.e. >= VO2 Max) and short duration (i.e. <60-90 secs).
3. See Guy Thibault's Interval Training Model

dewd2

A few suggestions...

First, increase one of you weekly runs to more than 6 miles. Add a half mile a week and work your way up to 10 or more. That alone will help your speed.

Next, find some different places to run. Add hills. Lots of hills. At least once a week.

Then, add a speed workout. Don't do more than one a week (more is not better unless you really know what you are doing / have a coach to guide you). The speed work can be as simple as fartlek (run fast for a distance, recover, do it again, etc). Or you can incorporate various routines in your schedule (hill repeats, 100, 200, 300 meter ladders, etc). You could throw a tempo run in as well.

Resist the urge to run fast every time out. You won't get faster this way. Long runs should be slow.

Good luck.

RavenLibra

You might benefit from a track so you can get a better understanding of your internal pace setting... work on stride... lengthen it... HIIT doesn't require you to track heart rate. At a track.. run100m full out... rest 30 secondsx4... then run 200 m full outx4 with 1 minute rest... then run 400 m x2 1:30 rest... 2xweek... on your daily (regular) run incorporate as many hills sprint the hills... also on your run focus on stride length

MeanderingMammal

1atjensen wrote: »

I want that down towards 7:30 and maybe even 7:00.

For 5K, 10K, half marathon?

Fwiw given the distance of your current time you'll get quite a lot from adding volume, rather than speedwork. Get one or two of your sessions up to 10 miles, as above. At that point you pick your speedwork sessions based on objective. For 5K I'd veer towards shorter intervals, for 10K I'd be getting into cruise intervals.

A track can help of your doing short intervals, like 100-200 metres, but for mile splits there is less need.

rybo

Just to add what a lot of has already been said. More volume is going to increase speed. Extending out one run a week to a longer one. I would lump hills & speed in the same category. Once per week is good. The last suggestion is a tempo run, once per week. It's described as comfortably hard. Warm up a mile, tempo pace 2-3 miles, easy cool down mile.