PB said:At least that's what I call what i'm doing, alternating days of a fun
leisurely sport with a fastest mile sprint as possbile,
You can't "sprint" a mile, especially not for reps. For 3xmile, you should
be able to go a little faster than your 5k race pace with a reasonable jog
recovery.
My favourite interval workout is 4x1200m with a 400m jog rest. The jog is quite
slow. For example, I used to do each rep in a little over 4:00 and the
recovery laps would take about 4:10.
But it's premature to do a lot of hard speed work unless you're doing reasonable
training volume (e.g. 25 miles per week or more)
Quoted message said:than other days,
run for distance and endurance, as long as possible, leisurely pace.
Not sure what you mean by "long as possible". The "endurance" runs should be
easy for the most part.
Quoted message said:Is that a good plan for preparing for a 10K or half-marathon, though
doubtful i'll be ready for the latter, would like to run a 10K in a
reasonable amount of time, and raise funds for a Race Weekend in town.
For now, just go out and run, and you'll probably get faster. Don't try to
do too much too soon -- if you're doing 3 days a week, don't suddenly increase
to 5 days a week. Increase your total weekly distance by about 10% every 3
weeks and you're on the right track.
Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/
