running intervals - does this make sense?

yirara
yirara Posts: 10,371 Member
edited November 2024 in Fitness and Exercise
So temperatures are rising further (39C/102F after sunset!) and instead of being able to run over 7km I only make it to 4-5 with some substantial fast walking inbetween for refilling of water and getting my breathing under control. So I thought: why not do intervals every now and then to stay fit and shake things up a bit. Does it make sense to do short intervals?

Running faster than my usual slow runs I could do runs along a roughly 200m long road and walk back quickly a few times. Mind you, at the moment those aren't sprints but faster runs, and the walking is the same speed as my usual running speed, about 8:20 minutes/km walking vs 6:20 minutes/km running first time I tried it.

What do you think?

Replies

  • andysport1
    andysport1 Posts: 592 Member
    Definitely worth doing try jogging back not walking. Usually intervals are done once a week on a 4 or 5 week rota
    week1 200m sprints, 2) hills, 3) 100m sprints 4) 400m sprints 5) Hills then back to week 1
    Good luck
  • yirara
    yirara Posts: 10,371 Member
    Ah cool! Thanks a lot Andy. I decided on 200m because that's the length of the road in front of my house :smiley:, while conventiently, the road at the end is also 200m. Woohoo! I don't have any hills or long stair cases though for hill training. The closest hill (or rather sharp-edged outcrop) is somewhere out in the desert, about 80 minutes by car away. I like scrambling up those on weekends looking for photo opportunities and fossils, but daylight temperatures and all the loose rocks covering them are not really suitable for running :wink:

    I'll try this a few times in the coming weeks and will see if I'll manage to jog back.
  • cheshirecatastrophe
    cheshirecatastrophe Posts: 1,395 Member
    Honestly, this is a little counterintuitive to me.

    In the heat and humidity, you will naturally run slower for the same amount of effort--that is, it takes MORE effort to run at the same speed, which is why you are so tired and out of breath. Why not just slow down your pace and get in your 7 km still? Much less dangerous. Also, as the summer goes on you should adapt to the heat a little.

    As runners say, "Autumn personal records are made in the summer." Slow down, run to *effort* instead of speed, and you'll see the payoff when you either adapt to the heat or when the weather cools off in autumn.
  • yirara
    yirara Posts: 10,371 Member
    Why? Because I don't manage 7km anymore. I almost graduated from C25K before it got hot, and then the running durations went down big time and the amount of walking up because I dry out too quickly. Mind you, the air is rather dry here. I do better on those rare days where it's humid as the sweat cools me down and doesn't just vanish immediately. I can hardly run slower anymore and still don't manage to go on for longer. I can do sprints though and fill up with water during the non-sprinting intervals.
  • scottb81
    scottb81 Posts: 2,538 Member
    Walk run intervals make a lot of sense when it's really hot. However, you don't need to speed up the run intervals a whole lot every time. Most of the time your breathing should still be under control.
  • cheshirecatastrophe
    cheshirecatastrophe Posts: 1,395 Member
    edited June 2015
    It's always physically possible to run slower. :) Psychologically...that's another issue. I think of it as my "paper bag pace"--if I'm not embarrassed enough to pull a paper bag over my head, I'm running too fast.

    In all seriousness, though--if the problem is that it's too hot to run fast, trying to run *faster* is only going to hurt you.

    And maybe get a larger water bottle?

    ETA: Of course it is always better to do ANYTHING that gets you out the door than nothing! I think I'm coming across as all discouraging and that's totally not what I mean to do. I'm sorry.
  • yirara
    yirara Posts: 10,371 Member
    No, you're not discouraging me Cheshirecat! I do like running too much anyway. Hey, we had a slightly cooler and more humid day a few days ago and running was really wonderful, and so easy. Can't wait for autumn and the first 5K coming up then hopefully.

    I did notice I can do faster intervals without collapsing or longing for asthma medication, probably because the intervals are so short :p I think I will experiment a bit with that the coming weeks and see how it goes.
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