Another forumite posted the following in reply to the original posters
inquiry:
“If
you are a slower runner, then run 600-1200 meters with equal time or less for recovery intervals. A faster runner may extend
these workbouts to 1 mile.
You
can also run sets(5-10) faster paced short repetitions of 20-30 seconds a bit faster to help develop your leg speed. These
can be done during normal easy workouts. Fartleks work good for these.”
ExPhysRunner replied with the following post:
I am not a
big fan of prescribing interval workouts in distance as you run into the issue of how fast can one cover that distance. For
a less trained person running 400s is far more aerobic than for a well trained person. For instance, a 10 minute miler would
cover the 400 in 2.5 minutes. I can cover close to 800m in that time.
The body works on time anyway. Chemical reactions
occur according to time.
Now, I think setting pace is critical so you could work it out. For instance, I like 3 minutes
at all out mile pace. If a person is running 10 minute all out miles, then they would run for 3 minutes @ 10min/mile pace
and cover about 500m; the same workout for a person capable of running a 6 min mile would have them covering 800m. If the
former were to run 800m, it would take them long enough (5 min) that it is getting away from the idea of the workout (VO2max
intervals) as 5 minute is at the upper end of the time frame for maintaining vVO2max.
