LONG & SHORT INTERVALS FAQ

What intensity should the Long Intervals be done at?

The Long Interval sessions are done at a  “comfortably hard” intensity level. This is a range of paces from marathon pace to 60-minute pace that can be termed tempo, steady-state or threshold in other systems. Given that we have an ingrained idea that hard-work must equal better results the tendency is to push the pace too much in these types of sessions whereas the real goal of optimal stimulus is achieved by a hard but under control workout that results in feeling invigorated and not torn down. The question isn’t how “hard” can I train, the key question is how “easy” can I train and still get the targeted stimulus leaving me fresh for the next session, consistency is king.

How about Long Interval duration? 

The target duration at intensity depends on the pace (marathon pace 30 minutes, half marathon pace 25 minutes and 60-minute pace 20 minutes) with a progression of how the reps are split and the recovery interval between them across the weeks. This duration at intensity is designed to give you sufficient stimulus whilst considering the overall volume and intensity of other sessions in the plan. You are of course welcome to lengthen the duration but please note that around 35 minutes total time is the maximum you should be doing at the faster end of this range even if you are a very high level runner.

How are the Short Intervals structured?

The Short Intervals are typically prescribed at 1500m (speed) or 3000m (speed endurance) pace. Therefore choose a surface where these paces can be targeted. To get optimal stimulus training at the “right speed” is more important than the “right distance” and therefore we prescribe these sessions in time duration. Contrary to what you might think, the workout stimulus occurs during the recovery interval not the rep. This happens because your heart rate drops more quickly than at the rate which previously pumped blood returns to your heart which stresses the heart chambers which in turn leads to an increase in stroke volume (take the recovery intervals as seriously as you take the work intervals!). These sessions also focus on the development of base speed and running economy which is a foundation for maintaining a higher % of this speed in your races. Always warm up well and we strongly recommend that you incorporate running drills and strides into your warm-up.

The number of repetitions in a short interval session is prescribed as a recommendation. There is no magic in doing five or six or ten reps. What is important is causing an appropriate level of fatigue during the workout, as it is this fatigue that your body responds and adapts to. The number of reps at which you fatigue may change from week to week based on many factors (e.g., the training you did in the days prior to the workout, the amount of sleep, quality of nutrition, daily variation in performance, changes in fitness etc.,). You may experience the same level of fatigue today after ten reps and next week after eight (or vice versa). You should always walk away from a session feeling like you are in control of the workout rather than feel the workout is controlling you! 

Train hard and have fun. /Tom & Nico.