How hard should my in­ter­val workouts be?

Runner's World (UK) - - Training -

Push­ing very hard in an in­ter­val ses­sion trig­gers a mas­sive train­ing re­sponse. A guide is to run shorter reps at about 85-95 per cent of your max­i­mum heart rate, and longer reps at around 5K pace. How­ever, push­ing your­self near to your lim­its must be done at an ap­pro­pri­ate time. If you’re new to in­ter­val train­ing, don't run at full ef­fort to be­gin with. Like­wise if you’re re­turn­ing from in­jury or ill­ness. In the days be­fore a race, it’s best to run in­ter­vals at a re­duced ef­fort as part of your fi­nal prepa­ra­tions.

How hard you run each rep de­pends on vari­ables too, such as the length and num­ber of reps and the length of re­cov­er­ies. You’ll need to be able to gauge how much ef­fort you put into each rep so you can run con­sis­tently through­out the ses­sion and fin­ish strong.

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