Speedwork

[bugmeetsworld]

Thanks to your suggestions I'm on Week 2 of Hal Higdon's 10K Training Program. I'm supposed to do speedwork today, which consists of 8 x 400. How long (in distance or time) should I rest in between? Thanks for your help.

[jordylee]

I like to rest for about 90 seconds between intervals. If it is your first time doing speedwork, you could increase it. You should recover in terms of breathing, but not be totally rested.

[gt7301b]

If I am feeling ambitious I jog a lap in between, most of the time I drink my water on the side of the track for 90-120 sec.

[gumi]

I would aim for the half the interval (so a 200. or. say it takes you 2 minutes to run 400, that would be a 1 minute recovery).

You have 2 options: faster intervals and longer rest, or slower intervals and shorter rest. If 200 meters (or 1 minute) is not enough rest, it means that you are running your 400s too fast. Personally, sometimes I like doing this (faster intervals, longer rest) and then instead of trying to make my intervals faster, I work on making my recoveries shorter. This is fun stuff because you can play around with it and make it a game!