Intervals follow up questions: when you say "intervals that are more than 4 mi" do you mean you do multiple 4 mi repeats or that all the intervals that you're doing add up to more than 4 mi (e.g. 12x800m)? Do you adjust your rest at all or is it the same no matter how long of interval you're running? Thanks so much for the info!
Intervals more than 4 mi means that each interval is longer than 4 mi! I know that’s getting into non-interval realm and more like tempo running, but once you get into longer distances you have fuuuuun runs like 2x5 mi :P So in my previous reply, I’m talking about the length of each interval.
I do change up how much I rest depending on the distance of each interval and how many repeats I’m doing. With longer intervals and more repetitions, I tend to take longer breaks. Typically, these are the rest times I take for each interval type:
400 m (16-18 repeats) => 30 - 45 s
800 m (8-10 repeats) => 45 s - 1:00
1000 m (8-10 repeats) => 1:00 - 1:30
1 mi => 1:30 - 2:00
1.5 mi => 2:00 - 2:30
2 mi => 2:30 - 3:00
3 mi => 3:00 - 4:00
4 mi => 3:30 - 4:30
5 mi => 4:00 - 5:00
Also, If I want to work on shortening my recovery time, I’ll take breaks even shorter than what I’ve listed above :)
