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Oct 2015
7:21pm, 18 Oct 2015
2,414 posts
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Huntsman
Time of recovery depends on how long the intervals are. Intervals need to be paced correctly so you finish on race pace.
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Oct 2015
7:24pm, 18 Oct 2015
8,054 posts
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Chrisull
Hills are funny, I spent all summer running some horrendous hills in the Pyrenees and I came back and found that I wasn't any faster, just strong up the slopes and able to recover quicker! Still haven't cracked the secret of increasing my pace on the flat.
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Oct 2015
7:29pm, 18 Oct 2015
8,055 posts
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Chrisull
As a newly qualified coach who has just been lectured by coaches who coach elite UK athletes on this very subject during my assessment day, the time of the recovery depends on what you are trying to achieve in the session. The recovery can (and should) vary.
So mile reps with a 60 second recovery will be slower than mile reps with a 2-3 minute recovery. You'd use the former as more of a pace judgement session, as their is a greater risk of going anaerobic, the latter would be used to increase your pace - typically above 10k race pace, making sure your heart rate is back down before beginning another one. Finally "new interval training" with longer active recovery sessions (ie you don't stop, just have recovery jogs) would be run slower still, but the jogs in between would be run only a minute or two per mile slower than you actually run. These are called roll-ons and roll-offs.
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Oct 2015
7:29pm, 18 Oct 2015
335 posts
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SM6
I done 3x1 mile on Tuesday, off of about 2:30 and paced them slightly quicker than I'd expect to average for 5k. 5-7 minutes is overkill, even a couple of minutes might be too much.
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Oct 2015
8:23pm, 18 Oct 2015
85 posts
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falcarius
Is there any decent sub-20 5k plans anyone would recommend that I could follow for the next 3 or months?
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Oct 2015
8:33pm, 18 Oct 2015
2,416 posts
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Huntsman
Good post Chris. Get that speedwork done 
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Oct 2015
8:48pm, 18 Oct 2015
1,255 posts
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Teknik
Falcarius how many miles a week are you planning on doing?
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Oct 2015
10:52pm, 18 Oct 2015
86 posts
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falcarius
Teknik, about 25 to 30 miles.
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Oct 2015
9:44am, 19 Oct 2015
1,256 posts
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Teknik
Falcarius: Pfitzinger has a new book out, "Faster Road Racing", with schedules for 5k out to HM. Like his Advanced Marathoning, the schedules are heavy on aerobic mileage: The lightest plan for 5k is 30 to 40 miles a week, but the book is worth reading and the plans make good sense.
To give you a snippet, here's the peak week from the first 5k plan (3 weeks to go):
M Rest
T General aerobic 8m plus 2 sets of 5 x 100m strides, 3min jog between sets
W Endurance 9m
Th Rest
Fr V.o2 max day: 9m including 2 sets of 1200/800/800 @ 3k to 5k race pace off 50% to 90% time jog recoveries
Sa Recovery 4m
Su Endurance 10m
Total 40m
"Endurance" runs are just the long run - recommended pace being, for a sub20 5k, 8:54 advancing to 8:02mm through the run.
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Oct 2015
9:48am, 19 Oct 2015
1,257 posts
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Teknik
Well done at Abo BTW
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