What is the difference between intervals and repeats

Remember, if you are thinking about improving your speed it is important that you first establish a good running base. Intervals generally start out with short all-out efforts, followed by periods of recovery. The idea is to increase these all-out-effort periods slowly over time according to your running goals. The key difference between repeat training versus interval training is the recovery period.

In repeat training we allow full recovery; in interval training the recovery time is limited. The so called "interval" time is the time between runs spent recovering.

The goal of interval training is to slowly "build up" time spent running at a very high levels, which increase our body's ability to run at a sustained anaerobic pace for longer periods of time.

Over time, interval training helps us meet the multiple demands on the body when increasing race speed. The challenge and the benefit of running intervals are deeply rooted in controlling the recovery time, not running faster. In general you will be ready to ramp up your interval workouts when you have successfully run your current workout for three to four weeks. But it also takes time to get familiar with the track lingo and general information. When the track is crowded, run counterclockwise.

Just remember to always lead to the left. This is track protocol. Faster runners stick to the inside lanes, whereas slow runner should run on the outside lanes.

This is for safety reasons so runners can pass without colliding. Other things to know is the difference between intervals and repeats. The first includes sprints with recovery in between as mentioned above. The latter is fast portions of a run that are repeated with recovery as well.

Splits are the time it takes to complete a distance. Runners often aim to get negative splits, meaning each mile is faster than the last. Check the pace after each lap when on the track. Remember that breaking up the track into section helps to keep the runner focused, while intervals keep things less than boring. Even if challenging, the hard work track workout does pay off. Members receive ongoing support from certified coaches, race guides, videos, interviews with experts, and more All for less than 1-on-1 run training.

Rate this Article: 0 1 2 3 4 5. Need For Speed Many runners just hit the pavement, but running on a track switches things up and is best for speed work. Time For Mile Repeats Repeating sections of sprinting and recovery at an easy pace is interval training. Tracks are typically meters. Some might need to stay standing while others are able to jog depending on their fitness levels. With such a session you would look to maintain a pace eg 10k race pace but reduce the recovery.

A 36min 10K runner would run the mile runs in around 5. Once your average started to get quicker, then you would look to reduce the recovery down and maintain the pace until you got the recovery down to 60secs as a minimum.

During my completive days when I was able to complete 10K cross country races in around 30 minutes or just under I recall with great clarity a weekly session of 5 x 1 mile with 3 mins recovery where I was averaging well under 5 minutes for each effort. For interval workouts, a general guideline for the amount of recovery time between runs should be equal to or less than the time spent running. When designing interval workouts, I tend to choose distances ranging from meters to m runs ranging three to six minutes.

The challenge and the benefit of running intervals always comes back to controlling the recovery time, not running faster. This is where the runs are less than 3 minutes so you might be doing m or m or m repetitions but without ample recovery but at race or faster than race pace. Track runners like Sebastion Coe used this type of training. For instance he would regularly run 6 x m on a road loop with 60 to 90 seconds standing rest.

He would run these at his m pace ie in under 2 minutes! With Repetitions or Repeats or speedwork there is a greater emphasis is placed on hitting times faster than your race pace for each fast run with recovery adjusted so that those times can be hit, normally expressed in terms distance covered. Active 5 years, 1 month ago. Viewed 1k times. Whats the difference between running intervals and repeats?

Improve this question. Jason Jason 1, 7 7 silver badges 27 27 bronze badges. Difference in terms of? Actual activity? Physical exertion? Aneraobic vs Aerobic? On biology? On your shoes? Your answer could be "Repeats are long distances of intervals and 'intervals' are short distances where you do high intensity followed by rest" — John.

JJosaur Are there differences?