so the volume of interval training should be 8-10% of weekly mileage, i assume. Now the volume includes recovery jogs also or just the length of the real interval run?
If i am supposed to do 3.2 miles of IT, it means the real interval length should be 3.2 miles excluding recovery jogs?
so the volume of interval training should be 8-10% of weekly mileage, i assume. Now the volume includes recovery jogs also or just the length of the real interval run?
If i supposed to do 3.2 miles of IT, it means the real interval length should be 3.2 miles excluding recovery jogs?
Right. Exclude recovery jogs.
My xc friends who are now in tri do like 50% IT. That is the heart of EVERY workout they do. They are ridiculously fast, too, so you might consider this. They do it all by time and usually don’t even watch distance.
I’m feel that 8 to 15 minute intervals at Half Marathon pace do a lot for me. Shorter harder intervals…not so much.
But yes, exclude recovery time.
jaretj