intervals when training for running distance

DizzyLinds

Hi,

I'm using Runkeeper to train for a 10k. I'm supposed to be doing 4.8k today with some sprints at the end. I just wanted to know how this will help me improve with my distance/pace when trying a longer distance? My fastest time for 5k so far is 32 minutes at around an average pace of 6.20km/h, and i did find this really tough, especially on my lower back and calves.

Also, i'm trying to drop pounds too so am lifting 5x5 3 times per week and my calories are set at 1400. Thing is, i do tend to eat out/drink on the weekend and i know people 'save' calories for this but on days when i'm running im not sure how to keep energy whilst being in a deficit?

Any support welcome!

DizzyLinds

Bump

rybo

Do they want full out sprints or just some "striders" at the end? If the latter it's mostly jsut something to get your legs turning over a little faster, but not an all out effort.
The best thing that is going to help your pace & distance is just adding up the miles. Not too much that you get hurt, but just time spent running will help the most. Don't worry about sprints or intervals until you have a very solid base. If you want to do a tempo run now and then, that's fine. It will help your stamina, just keep the time at temp, shorter to begin.

It's a fine balance between keeping energy & losing weight. Sometimes you have to run at a small deficit and it can take some tweaking to find it.

DizzyLinds

It's just strides...20seconds all out the two mins slow. I just couldn't understand it.

Just trying to make sure I'm getting the right energy but not going too over where I can't enjoy my weekend if I decide to have a higher calorie meal.

mreeves261

I have to adjust my macros depending on the days exercise. If I'm on a lifting day I up my protein. On my running days I find it better to do more carbs. Don't be afraid of carbs, I'm talking about the carbs in fruit, veggies and the like. This is simply MY experience, don't know if it's right or wrong, but it works for me.

ThickMcRunFast

It's just strides...20seconds all out the two mins slow. I just couldn't understand it.

Just trying to make sure I'm getting the right energy but not going too over where I can't enjoy my weekend if I decide to have a higher calorie meal.

Strides improve neuromuscular development. They engage your fast-twitch muscles, and are a great intro to speed training for those starting out. You will often see the really fast people running strides before a race to warm up.

_Waffle_

It's just strides...20seconds all out the two mins slow. I just couldn't understand it.

When it says "Next interval, 20 seconds fast" Then run at pace that's not going to kill you but still should be some pretty fast leg work. The two minutes in between is for catching your breath and getting any lactic acid out of the muscles. You should enjoy these I think. I did 4 at the end of today's workout. I was just running about a 9:50 pace but the strides I did at a about a 6:00 m/m pace. They were fun but it wasn't enough to drain my legs or make me feel out of breath. I always wish I could add on a few more when I'm done. That's how I know I didn't over do it.

DizzyLinds

I think it's more because I really tried to up my pace today so by the time I got to the strides at 4.8km I was knackered. It was only two intervals if strides today.

Yeah I was thinking to just adjust my macros according to the type of training. I'm just conscious that I try cut back daily to allow myself to still be in a deficit if I eat out but I can't seem to do this when I'm training and even on rest days I still feel I need my full alotted 1400 calories.

Mr_Knight

I think it's more because I really tried to up my pace today so by the time I got to the strides at 4.8km I was knackered.

I do mine half way in, because otherwise, yeah, not enough left in the tank to do them justice.

Yeah I was thinking to just adjust my macros according to the type of training.

Unless you're on a low carb plan, there isn't likely going to be a need to change your macros or intake calories from adding a bit of interval training.

froeschli

Unless you're on a low carb plan, there isn't likely going to be a need to change your macros or intake calories from adding a bit of interval training.

i've gradually upped my distance to 20km, never done any strides or intervals though, but my 5k time has dropped from 34 to 28 mins...
as for carbs, if you are in ketosis, low carb should be fine, it's that in-between stage that is horrible to support energy needs for longer runs....

DizzyLinds

I mean to change my macros on days where I lift heavy and days when I run. I'm due to do my first 8k on Sunday and scared,

I'm not on low carb. My carb macros are set at 40/30/30...P/C/F.... I aim for around 120g carbs.