Track intervals are extremely beneficial to us runners. They teach us to run fast and to run through pain. And, as I'm sure some of you know, on those last few repeats of the day we definitely feel pain. Here are a few pointers about track intervals.
What are Track Intervals?
Track intervals are esentially hill repeats on the track wherein you alternate fast repeats with rest periods. One day you might do a 8 X 200 workout with 2 minutes rest. This translates into doing 8 repeats of 200 meters (half a lap) with 2 minutes of rest in between each interval. Or you could do 12 X 400, which is 12 repeats of 400 meters (a full lap). Here is a list of how many laps there are in standard metric track distances (You probably know this stuff, but this is a site for beginners too!):
| 100 meters | 1/4 of a lap (a straightaway) |
| 200 meters | 1/2 of a lap (a curve and a straightaway) |
| 300 meters | 3/4 of a lap (a straightaway, curve, and straightaway), |
| 400 meters | A full lap |
| 800 meters | Two laps |
| 1600 meters | Four laps (Just about a mile) |
| 3200 meters | 8 laps (Just about two miles) |
Types of common interval workouts:
Here are some bread and butter interval workouts for runners training for a 5k race. Keep in mind that your mileage for an interval workout should not greatly exceed your race distance.
| 14-16 X 200 meters |
| 8-12 X 400 meters |
| 6-8 X 800 meters |
| 4-6 X 1000 meters |
| 3-4 X 1 mile repeats |
Also realize that coaches often like to mix up the interval distances during workouts to focus both on speed and endurance. This type of workout is called a "ladder." A simple ladder workout for a 5k race would be: 400, 800, 1000, 1600, 600, 400, 200. The mileage for this workout is exactly 5k and it includes intervals that will work on a runner's raw speed (200 and 400's) and endurance (800 and above).
Resting in Between repeats
The common wisdom is to rest two times as long as it takes to run the repeat. So if run a 400 in 70 seconds, rest 2 minutes 20 seconds. Now, "rest" does not mean you should stop moving! At least walk around. Some days your coach might want you to jog to the next repeat and not walk at all. This is a lot harder, but it really gives you tons of benefits.
How Fast Should I Run Them?
This really varies with age and talent. In fact, it varies so much that you will have to ask your coach at what pace you should run. However, try this method to find your pace. Start of running 400 repeats at 90 seconds (200's at 45 seconds). This will probably be too slow for you, so go down 5-10 seconds. Go down until you feel you are running at little fast then your race pace.
Another way to find your interval pace is to take a look at McMillan's Running Calculator. This site is a great way to get an idea about fast your workouts should be.
How Often Should I Do Intervals?
Check out my section on speed work on my base building page to see when you should run these. (Note: Your coach might not want you to do track intervals at all during your base training, but to save them until the middle of the season. So definetly consult him or her!)
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