Keeping the rest at a medium duration lets you accumulate a substantial amount of volume but doesn’t afford a complete recovery, thereby encouraging optimal preparation for a goal race.
Willis defines specific endurance as the ability to resist fatigue at goal pace and complete the entire race distance at that pace.
Why it helps: This workout promotes, develops, and supports the specific endurance necessary for racing a hard 5K. The workout: 8 x 1,000m at slightly faster than 10K pace, with 60 to 90 seconds rest.
IDEAL REST TIME BETWEEN SETS SERIES
When you should do it: Do this workout in the month preceding an important racing block, when you’re looking to peak in a series of races. This helps for the finish of a 5K when you are sprinting after having run almost 3 miles.” Willis explains, “You use short rest in between hard, short intervals to generate some lactic acid in your legs, then practice running with heavy legs to increase your lactate threshold. Why it helps: Short rests between hard, fast intervals help teach the nervous system to adjust to faster running, promote stride power and efficiency, and allow you to practice maintaining form and speed when fatigued. The workout: 3 x (4 x 400m) at approximately 3 seconds faster per lap than 5K pace (somewhere between 1500m and 3,000m pace), with 30 seconds between each 400 and a lap jog between sets. Research has shown that active rest (jogging or walking) is more effective at clearing lactate and preparing you for the next repeat than standing, but listen to your own body, and do what feels best. To help you get the hang of it, here are three interval workouts for three target distances with varying amounts of rest: short, medium, and long. Workouts with medium-length rests are a middle ground, where you can practice race pace yet also maintain it for a considerable amount of time. Play icon The triangle icon that indicates to play “Quality is the focus here, not quantity.” In general, the more taxing the interval is, the faster it is, the more recovery called for. “Longer rest periods when used training for shorter races are most beneficial so you can run a repetition almost flat out, then recover fully before you begin the remainder of the workout,” she says.
Willis advises using longer rests in workouts consisting either of very long intervals or very demanding intervals. In addition, short rests can be utilized to break up a tempo workout and allow an athlete to run a fair amount of volume yet maintain intensity,” says Benita Willis, three-time Australian National Champion in the Women’s 5,000 meters, now coaching with Hudson Training Systems. “Typically, no matter what distance you are training for, you use short rest to keep quality up in a workout and your heart rate high. In general, shorter rest periods ramp up the intensity of a workout because recovery is incomplete, and your heart rate remains high when the next interval begins. Run Intervals to Boost Your Brain Power.
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