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Intervals to prepare for a Fetch Mile

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RichHL Nov 2013 7:34pm, 24 Nov 2013 7,887 posts	0 RichHL The 1200/400 is my kind of effort. If it's fun, you're not running hard enough but it'll be fun when you've nailed it, if you see what I mean.
Gobi Nov 2013 8:50pm, 24 Nov 2013 52,873 posts	0 Gobi you only do 2 reps
Nellers Nov 2013 9:31pm, 24 Nov 2013 26,586 posts	0 Nellers True, Gobi, but a total of 2 miles of effort. I'll trust you that it's the way to go but I was honestly expecting less volume of effort in sessions for a mile, when compared to what I'd been more used to for 10k and Halfs. I've learned something new tonight.:-0
Gobi Nov 2013 9:37pm, 24 Nov 2013 52,874 posts	0 Gobi be afraid of middle distance we use to do Try 3 x 300 off 5 mins (maximal effort) followed by 2 x 400 maximal off 60 relax and feel the burn
Duchess Nov 2013 9:53pm, 24 Nov 2013 4,078 posts	0 Duchess I'm being thick. What do you mean by 3 x 300 off 5 mins? Run 300 metres, rest for 5 mins (repeat twice)?
SPR Nov 2013 9:57pm, 24 Nov 2013 18,877 posts	0 SPR That's the point of repetition training. It allows you to do more work at the right intensity.
Nellers Nov 2013 10:02pm, 24 Nov 2013 26,587 posts	0 Nellers Duchess, yes basically.
Johnny Panic Nov 2013 10:15pm, 24 Nov 2013 319 posts	0 Johnny Panic Two miles of 'work' is quite low volume - a 10k session would probably be more like 6 miles.
Duchess Nov 2013 10:18pm, 24 Nov 2013 4,079 posts	0 Duchess That sounds appallingly easy. Therefore I'm assuming its actually appallingly painful.
Nellers Nov 2013 10:24pm, 24 Nov 2013 26,589 posts	0 Nellers For context, Duchess, I did 4 x 400m off full recovery on Friday. The 400m reps took 1.23, 1.24, 1.25 and 1.26. The recoveries were about 7 minutes! The 1.5 miles to get home was interesting as my legs were shaking. Johnny P, maybe for some a 10k plan intervals session would be 6 miles of efforts. My biggest session for a Half was 10 x 400m, so about 2 1/2 miles. Maybe I'm just a wimp.