Interval training question

[scorpio72]

I'm adding interval training to try to increase my running speed.  When you run intervals at a particular pace is it your current pace or what you want your pace to be?

Seems like a fairly basic question but I really have no idea.  I tend to run intervals too fast and then am wiped out at the end of the workout.  

[ebeth]

If your goal pace is realistic I'd do your intervals at your goal pace.

[Brit]

If you are just starting them, consider not thinking about pace. Focus more on effort. Like warm up, then do something like 3-4 minutes harder, 1-2 minutes easy, rinse, repeat. It will be less stressful as you get comfortable with being uncomfortable and as you learn to recover and trust that you will recover enough to keep going.

[gt7301b]

If you can't make it though the workout I'd slow the first couple down a few seconds and build up to a faster pace.

Pfitzinger's plans tend to start you out a few seconds slower than goal pace and work up to goal pace over several workouts.

[katinthehat]

I'd use McMillian's calculator or something similar to help you figure it out. Paces are going to be different depending on your distance as well.

[runaways]

My thoughts:
What kind of intervals are we talking here? If you're doing 1 min sprint type intervals that's a whole different ballgame than like a Pfitz-style 5 mile tempo. Anyway, I don't see much point in doing them the speed you are now, but you also may not yet be able to do them at the speed you want to be. I would just try stepping it up enough to make you a little less comfortable than you are at your normal cruising pace, and go from there. If you're unable to finish the workout, definitely slow down, but it's okay to be pretty beat at the end. You won't get faster without pushing yourself.

[scorpio72]

Thanks for the responses. I've been doing them for a while but just kind of winging it pace wise. I've been going so I'm out of breath/hard to talk during the interval piece, but I still think I'm going out too fast.

The workouts vary. Some weeks it's 400s at 5k pace other weeks it's 1600s at half marathon pace, etc. It's different every week. I really don't have a goal pace, I just want to get faster than I am now.

My half marathon pace is slightly under 9:00. Would cutting it 10 to 15 sec/mile be too aggressive?

Another question-should I aim to keep my interval speed the same or is it normal for it to drop?

Last week my intervals got progressively slower. It was 6 x 800s and I started out under 8:00 and the last one was 8:20. Should I be aiming to keep them the same?

Thanks for any insight. I've been running for a long time but have just recently found interval training in the last few months.

[katinthehat]

yes - the point of interval work is to teach you consistent speed. An 8:00 pace is very different than an 8:20 pace. Especially the shorter distances, you really want to keep them as spot on as you can.

If you can't hold the pace at the last interval, it's too fast. Part of the work that you're doing it holding it back at first and picking it up at the end.

[boston340]

I do intervals both at goal pace and faster than goal pace, depending on the workout. One of my favorite workouts is to do 400m at 7.5mph, then 400m at 8 mph, then 400m at 8.5 mph, then 200m at 9mph, then walk for 600m. Then repeat that 3 times.

My goal pace for 5K for 2014 is 7 minute miles and I will do intervals both faster and at the 7 minute pace to try to build up to a sub 21:00 5K. My long runs are definitely slower than that pace.

[gt7301b]

If your goal is to improve your half I think you should slow down your 800's a bit, running them 6x800 at 8:00 pace isn't really helping you run a 1:55 half marathon. I'd try and do them at 10K pace.

I think your goals are pretty reasonable, I was able to cut 6 minutes off my half PR this last training cycle.

[scorpio72]

Thanks! These responses have been really helpful!