Personal Injury Law

Evil Scott?s Intervals for Tuesday, June 10th

By JimReed

Here’s Scott’s plan:

Hello,

Our workout next week will be 400m intervals, which may sound scary but they are the bread and butter for many runners.  The objective is to run at least 6 of these ? 8 to 10 is better, with a relatively short rest in between.   The long term goal is to be able to do 10 at your target pace with ~1 minute recovery jogs (200m is about right) in between, but some may have to work up to that level.  You never want to give more than 90-95% in these workouts, and should walk away knowing you could have done a couple more.

I try to do one of these workouts every two weeks or so, and I?ve correlated them with several of my PRs including one of my best half-marathons.  The benefits of these workouts are to help develop speed, but more importantly, and improve your lactate threshold which many of us experience as a burning sensation in our legs when we run up hills or near the finish of a race.

Approximate target paces from McMillan Running are:

5k pace                        400m split

23:00               1:39 to 1:43

21:00               1:30 to 1:34

19:00               1:22 to 1:25

17:00               1:13 to 1:16

Hope to see you next week!

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Full post as published by New York Injury Law Blog on June 06, 2008 (boomark / email).