What pace should I run between intervals?
I’ve written a lot about intervals, where and how to use them, how to get the best from them., but how fast should you run between the work intervals themselves?
Different ways to use rests
Firstly, it’s important to note that you’ve got a lot of choice when it comes to the types of rest or recovery periods between work intervals. You don’t always have to run your recoveries. As always, the type of recovery you use will depend on the type of session overall that you’re performing.
High intensity intervals at 90% of maximum effort, will require static rest. Lower intensity but long duration intervals are often followed by shorter easy jog recoveries.
Drills and technique work can be another good use of your recovery or rest time. You’re still working, but at a low enough level to recover ready for the next work interval, and you’re focusing on running with better technique which is always helpful.
Most interval sessions will require an active recovery though, so let’s look at how you can run those.
What pace for active recovery?
This will vary from individual to individual, the same as the pace of the work efforts would. It relates more to the session type overall and the target of that session, as I eluded to in the previous section.
What would be your marathon pace is often a good guideline for recovery speed (elevation changes accounted for of course). As with recovery runs however, it’s more about the effort you’re putting in based on heart rate, and your ability to recover and be ready to perform the next work repetition.
The pace really doesn’t matter most of the time, with the exception of cruise intervals for instance, where the goal is to end up just below your lactate threshold during the recovery, and just above this point when working. To that end, you’re likely to run something like 5k-10k pace in the effort, and half marathon pace or slightly faster in what is a very active recovery period.
Pyramid sessions will have variable recovery lengths, with the paces remaining the same, increasing or decreasing along with the work pace depending on how mean your coach is. So, you see, pace or recovery intervals really isn’t a fixed number no matter how fit you are.
One thing I always recommend is having a degree of flexibility. The work efforts are the most important thing, so you can either adjust the length of time or pace of the recovery periods to ensure the work intervals are at the right standard. Good work intervals are what make you fitter, not fast recoveries.
Written by Kyle Brooks, Running Coach based in Norwich, Norfolk
