If you’re used to taking longer breaks between intervals, reducing your recovery time will mean you’re on and off of the treadmill quicker, while maximizing the effort of your workout. The 2:1 ratio is enough time to allow for proper recovery, so you can work hard during the next interval-but it's still short enough to keep your heart rate up for the whole workout, explains lead study author Matt Laurent, PhD, an assistant professor of exercise science in the School of Human Movement, Sport, and Leisure Studies at Bowling Green State University. But resting for 4 minutes didn't improve speed any more than resting 2 minutes. Intensity suffered after only 1 minute of recovery.
Two minutes-or a 2:1 work-to-rest ratio-was the sweet spot, the researchers found. The subjects were given either a 1, 2, or 4-minute recovery. That means, if your intervals of effort are 1 minute long, you should recover for 30 seconds before picking up the pace again.įor the study, researchers asked 16 people to run as hard as they could for six, 4-minute treadmill intervals. But have you ever wondered just how long you need to rest? (A minute? Until you catch your breath?) Wonder no more: Research published in the latest issue of the Journal of Strength and Conditioning had found that 2:1 is the optimal work-to-rest ratio. I never liked doing mile repeats especially that many of them. When I heard we were running 6 one mile repeats on the track, I wasn’t really looking forward to it. Windsor Women’s 10k Saturday 24th September.You've heard that high intensity interval training (HIIT)-periods of hard effort followed by rest-is effective and efficient for burning calories and torching fat. Workout: Two perimeters warm-up, 2-200 meter strides, 6-1 mile repeats 6:32 pace with 3 minutes rest, 1200 meter cooldown Time: 37:48 (total), Avg: 6:18/mile Weather: Sunny/warm. Share your experiences on the Facebook page.ĭay 4: 30 to 45 tempo run with final mile fasterĭay 6: 30 min tempo run with 8 x 100m stridesĭay 4: 30-60 mins with final 20 mins at half marathon paceĭay 6: 30-50 minutes tempo with 8 x 100m strides We’d love to know how you combine different running sessions across the week. Now it’s time to put them all together in a way that makes best use of your time, gets you fit, and maintains your love of running! Here are some ideas to work with. Long runs: anything from 1 hour upwards at a steady paceīenefits: physical recovery and mental enjoyment How often: from 1 x fortnight to 1 x week Intervals: any speed work from 400 metres repeats to 1 mile repeats.īenefits: speed, strength, power, and leg turnover Tempo runs: running at a “hard but comfortable” pace (usually your 10K pace).īenefits: train your body to sustain faster paces
The best training plan is the one that fits your life. – injury, illness, recovery… what health factors might affect your plan?Ī child-free woman who works from home and is aiming for her first sub-3 hour marathon will naturally have a different “ideal running week” to a wife and Mum who has a commute. – how much time to you have to dedicate to running? – how many days a week can you run (identify a low and high end “cap”)
– what are your running goals (race training, PB, weight loss, mental wellness?) But there are definitely some tips and tricks to help you create the best running plan for you.īefore you create your best-ever running plan, do a quick life audit. Then there’s speed work, hill reps, tempo training, and recovery runs.īut what is the best way to combine them all in one, optimal, weekly training plan? Like most things in life, there’s no “one size fits all” approach to a weekly running schedule. You’ve got your long runs (crucial for 10k / half marathon training, can be nice to do on a whim). We all know the different types of training run. Long runs, speed work, recovery runs – how best to combine them in a plan?
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