6 Weeks from Half Marathon + Interval Training

I hope everyone enjoyed the long run over the weekend. This coming weekend we’re up to 9 miles. And I know I’m a broken record, but make sure your long runs are at least 2 minutes slower (per mile) than your 10K pace from the Labor Day run.

The biggest change this week will be our incorporation of interval training. Below is some information on the benefits of interval training, as well as how we’ll do it. Intervals start tomorrow!!

Interval Training

Interval running, repeating short, fast runs close to maximal aerobic pace, is the fastest method to improve cardiovascular endurance and aerobic power in preparing for a half or full marathon.

The pace that you’ll run each interval can be calculated by multiplying your best 10K time by 2.2. This gives your maximum aerobic 400 meter time in seconds. For example, if you run a 60 minute 10K, you should run your 400 meter intervals no faster than 60 x 2.2=132 seconds.

Because this maximal aerobic pace can only be maintained for approximately 12 minutes without stopping, fast run distances of much shorter duration allow a greater total work load to be completed. Most research indicates fast runs of 400 – 800 meters to be most effective for improving VO2 Max. And since the goal of interval training is to maintain the cardiovascular system near its maximum aerobic limit, rest intervals should be short, about 1/2 of the fast distance or less and should be run slowly rather than walked to decrease lactic acid buildup in the muscles.

We’ll be starting with eight to ten 400 meter intervals (which is one full lap around a track, or .25 miles), followed by eight to ten 200 meter slow run or jog recovery repeats (or one-half loop on the track or .125 mile recovery).

Here’s a quick reference of the pace you’ll shoot for during each of our 8-10 intervals:

• 10K Time of 52:00 = 114 seconds for each .25mile interval (each fast quarter mile lap should be run at 1 minute, 54 seconds)
• 10K Time of 56:40 = 124 seconds for each .25mile interval (each fast quarter mile lap should be run at 2 minutes, 4 seconds)
• 10K Time of 59:00 = 130 seconds for each .25mile interval (each fast quarter mile lap should be run at 2 minutes, 10 seconds)
• 10K Time of 65:00 = 143 seconds for each .25mile interval (each fast quarter mile lap should be run at 2 minutes, 23 seconds)

I’ll give more information and answer questions tomorrow morning, as will Alicia. For runners in Blue Ash, Alicia has contacted each of you for where you’ll be meeting.

For the Oakley running group, we’ll meet at Shea Stadium located at 2603 Harris Ave, in Norwood at 5:30am, the normal start of boot camp. Click here for map and directions.

Here’s this week’s schedule:

• Monday – XT
• Tuesday - 8-10 x 400
• Wednesday - XT
• Thursday - Run 45 min
• Friday - XT
• Saturday - Rest
• Sunday – 9 Miles Slow and Easy

Have a great training session tomorrow!

Your friend in fitness, Brian Calkins

HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665 www.CincinnatiFitness.com