recovery between run intervals

rlh2000

I've been wondering what to do as recovery between run intervals- is this zone 1 or is it ok to walk?  So far I've been generally taking it real easy and walking the first minute and then a slow jog. Is there a right and wrong here, or is it whatever you need to be ready to bust out the next interval? Thanks!

russG

 @Rachel - it's ok to walk.  Your goal is to hit your threshold pace for the work intervals, today and in your next workout.  It's "whatever you need to be ready to bust out the next interval".

Bruce Thompson

I agree with Russell.  Walking is fine.  I do it nearly ever interval set for @ least 30", then a slow jog.  The goal is to get yourself  ready to hit the next interval at the prescribed pace. 

rmiller

Agree - it's ok to walk. I remember reading previously, in either Galloways book or Jack Daniels (dont remember which), that the amount of time in between intervals is not important, just as long as it is sufficient to recover to prepare for the next interval (as Russell pointed out). So, if you have to walk, thats fine, if you need 5 minutes instead of 4, thats fine too. However, I do find that going to a walk would be too slow for me - not enough blood flow. So I tend to do an easy pace jog - something 2-2:30 min/mile slower than my interval target,and am ok if I feel I need to extend the recovery in between intervals if needed. But everyone is different.

Dino Sarti

I thinking walking is kosher. I generally go the slow jog route, because it seems easier to sort of coast into a jog, but when it gets real intense I will walk 30 steps and then try and trot a bit. The 30 step thing is just the guidance for walking through an IM aid station.

On the treadmill, I will occasionally step off the belt and put both feet on either side of it until the belt slows down and a can jump back on. Sometimes I am too smoked to let the machine slow down and just wait for the exact second the interval is over, then I jump off and hit the slow down button. LOL

cgres123

Recovery is what it is. You feel like you need to walk in order to nail your next set walk. You feel like you want to slow jog, well do it not a problem. The important thing is hitting your numbers.

ezellrh

***Looks around furtively*** My name is Roy and I walk part/a lot/most of my rest intervals. The way I see it, months from now when I'm going over my training log while I'm going crazy during my taper, I won't say "Hey, I did XX:XX pace during my rest interval." The only thing important is the work.

Like everyone else has said, do what you got to do to make the work interval happen.

Steve West

}} Hi Roy! {{{

Here is my n=1:

I like doing my run intervals at a track and give myself a lap (400m) to recover. Sometimes I walk a few paces then start a slow jog. Other times I need to walk 100-200m before my HR stablizes then resume a jog or slow run.

The trigger for me is HR. When my HR feels like or is zone 4 or higher, I walk. I walk as long as needed to get my HR back down into zone 3 then start a slow jog. As my HR continues to recover, I slowly speed up to a normal easy pace. The slow jog and easy run help clear the legs and assist in getting me ready for the next interval. Also, looking at my recovery splits I get some feedback on how much fatigue I am building within the session.

At the end of the 400 recovery I see the start/finish line and I feel mentally ready and physically ready to begin the next interval.

Satish Punna

I walk for the first half  (plus/minus) of the prescribed rest interval, then 'jog' but really try to keep the cadence up so my form doesn't fall apart.  I also cut the rest intevals a bit shorter if my legs feel good (rather than make the work intervals longer or faster).

david ware

As above, the most important thing is the interval itself. If I am doing miles or shorter @ Z4 or 5, I often walk. If lower intensity, I may walk a bit and then do a slow jog. If I struggle with the intervals, then I know I need better recovery.

spabblington

Rachel, in this other thread on Strides (members.endurancenation.us/Training...fault.aspx), there is some pretty interesting and thought provoking information around jogging from Sukhi and other members.  While the main question had to do with strides, the topic of jogging was discussed quite a bit.  I would encourage you to take a look. 

Joseph Lombardi

Well we are doing Tempo intervals...not Z5 intervals/repeats...and if you read Daniels (the protocol we follow)...the Rest interval is the most important part of the the workout...and should be measured by the time and not necessarily to Full Recovery....

That said....I think everyone walks a few seconds at the end of the work interval ...but the recovery should be a jog...

to put in context  the great american marathoner Alberto Salazar used to run 5min. mile intervals for Marathon training and his recovery 400's were at 12min pace...so we are talking about very very easy for the proscribed recovery period....ie. if I have a 4 min. recovery period...I will end the work portion of the run interval ...walk for 10-30 second...then jog @ 16min pace....for the remainder...

Bruce Thompson

I do walk at the start of the recovery period, but I try to limit it to 30 steps.  I basically practice the "take 30 steps at each aid station" guidance that EN teaches for the IM run.  I also will drink during those 30 steps (I either carry a bottle in my hand or use my fuel belt for longer runs), again to simulate the IM aid station walk.  Then I begin jogging @ like 15 min mile pace until my HR comes down to below 100.  At that point I speed up to Z1 pace until I've covered the rest interval distance or time.  Then time to go again.

new2703

First round of intervals (Wednesday) do walk jog combo. Sunday run treat as a tempo run z1/2 in between intervals.

ccotstanza12

I haven't hit the intervals yet this OS, but I like the theory of mimicking the "30 steps per aid station" theory.

nigelfranklyn

Our workouts say when we should run between reps. So when it says rest, I rest! I walk in a circle, hydrate, etc.