Track & Field Fetchies
57 watchers
31 Jan
5:16pm, 31 Jan 2025
2,485 posts
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auburnette
Thanks! It was a race listed on entry4sports I completely missed. Between these suggestions I should have a better chance at finding them!
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3 Feb
1:58pm, 3 Feb 2025
254 posts
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markgall
Had a couple of indoor 1500m races recently, both indoor PBs. 2 weeks ago 4.38 and 2nd place (outsprinted by a 13 year old) then yesterday 4.35 in the Scottish indoors M50. 4th place and 1 second off the podium smarted a bit mind you... Good fun but it's getting harder and harder up here.
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3 Feb
2:20pm, 3 Feb 2025
201 posts
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LBAC Si
Good work @markgall Seen a few bits from people I follow on facebook, still got to wait 10 days for my first indoor and that sub 5 mile attempt  Oh yes - did the 30 x 200 on Saturday as my original plans went bits up. But it's on the tarmac track over the road, so hurts the legs! Think the average was about 37's. |
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3 Feb
2:44pm, 3 Feb 2025
255 posts
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markgall
An old fave of mine the 30 x 200, tough set. Your man Brent won Si, Tony O'Brien took it out but faded the last lap and even I managed to dip him at the end ( that won't happen again..)
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3 Feb
5:36pm, 3 Feb 2025
203 posts
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LBAC Si
OOh @markgall Thats a good scalp! About the only time I have beaten Tony is the Westminster mile when he had just started again I know what you mean, he'll get quicker over 1500! |
8:41am
8:41am, 4 Feb 2025
26,541 posts
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larkim
In the broadest of terms, is there any good rule of thumb calculator for interval distance / pace / recovery time? Last night the club session was dictated as 4x1600m with 5km race paces being the guide given out. 60-90s recovery was suggested. My gut tells me you can just about cope with perhaps 10-20% more interval distance than race pace distance for that sort of session, but had the session been 5x1600m I would have definitely moderated the pace down a little to slower than 5km race pace unless the recoveries had been significantly extended. It feels like there ought to be something of an algorithm that could broadly be applied? |
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1:32pm
1:32pm, 4 Feb 2025
204 posts
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LBAC Si
I haven't @larkim but the recoveries we have are usually 400 - 45 secs 800 - 80 secs 1k - 80 secs 1200 & 1500 - 90 secs Mile - 2 mins So not totally linear, but just about work. |
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1:33pm
1:33pm, 4 Feb 2025
205 posts
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LBAC Si
Sorry mile is 100 secs.
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1:36pm
1:36pm, 4 Feb 2025
26,547 posts
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larkim
I was also thinking about the volume of the intervals so all three of the components - total interval distance, individual interval distance, individual recovery time. I tend to assume that if the volume is close to 5k then the pace should be 5k, if it's close to 10k then pace should be 10k etc. 4 miles was in the no-mans-land for me a little so I was aiming for slightly slower than 5k pace, but I was a bit inconsistent on some of the laps and did a little bit of poor mental maths (went through lap 1 on the 3rd set in 91s when I was intending closer to 100s, but told myself I was 1s too slow - so rep 4 I was on my knees!) |
2:34pm
2:34pm, 4 Feb 2025
46,972 posts
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SPR
There's so many variables to repetition training that there isn't a formula. You have to start with what you're trying to achieve. Clearly distance isn't a guide to pace without recovery being taken into account though. Shorter distances for the same total distance will equal faster pace with similar recovery, which is why I like the 200 sessions as I can do decent distances while being at sub 5k pace generally. For a traditional longish rep, short recovery (relative to rep) session, that distance = pace rule probably apply. I'd agree that 4 x 1600 @ 5k pace with 60-90 secs recovery is a tough session even in peak form. I did 5 x 1000 with 75 secs at 16:15 pace mid summer and the 15 secs extra above 60 was very necessary! We had an impossible session set last year of 10 x 1000 @ 5k pace with 90 secs recovery last winter, lol. |
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