Long intervals vs short repetitions

There are probably as many different versions of interval training as there are runners. There are short and long intervals, but what is the differences between these two and what to take account.

Long intervals also known as intervals or hard training. Intervals are often measured either time or distance, for example 5 x 2min or 5 x 800 meters. The minimum time that one interval takes is often 2 minutes but it normally vary between 2-4 minutes. In distances it’s normally set between 800m – 1500m. Continue reading ”Long intervals vs short repetitions”

How to predict your marathon time?

Signing in your first marathon is exciting thing. Filling up your details, you will come across question; What’s your predicted finishing time? If you haven’t run marathon before or there’s been a while since you have run one and your fitness level has changed, you might wonder what to put on that section. Organizer often want to the predicted finishing time, as there are number or color coded starting section. Each section presents certain finishing time, for example all runners who wish to finish under 3 hours are in the first starting section, then runners who wish to finish 3:01-3:30, and so on. Section are often divided every 15 or 30 minutes. This ensure that faster runner start at the Continue reading ”How to predict your marathon time?”

Pacing – negative split

You may have heard of how elite runners run they race using negative split pacing strategies. Why should you also use this? Negative split means that you run first half of the race slower than second half. Mostly starting at comfortable pace at the beginning and gradually speed up and the last few kilometers run as fast you can. Many of the runners start they race way too fast, and after halfway they are exhausted and dragging themselves further slowly. Continue reading ”Pacing – negative split”