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Setting up intervals (newbie)

Former Member over 11 years ago

Hi.

Here's what i'm trying to do.

Warm up 10mins.

5 reps 200m
30s rest after each rep except on the 5th where it's a 3min rest.

Repeat 5 times.

Cool down 10mins.

Here's what i've done. I've done my first work out which I repeat 5 times - then i've repeated that 5 time so becoming 5 sets.

Will it work? If not - how should I do it?

Thanks.

0 JSRUNNER_ over 11 years ago

That looks OK are you looking to run the intervals at a specific pace because it looks like you have only set distance for them?

0 travis.vitek over 11 years ago

No, that isn't right. The 3min recovery needs to go outside of the inner 5x repeat. What you have now is equivalent to

Warm Up 10:00
*Repeat 25x*
    Interval 200m
    Recovery 3:30
Cool Down 10:00

What you want is

Warm Up 10:00
*Repeat 5x*
    *Repeat 5x*
        Interval 200m
        Recovery 0:30
    Recovery 3:00
Cool Down 10:00

The 3min recovery needs to go inside the second repeat block, after the inner 5x repeat block. i.e., you should see a grey line between your 30sec recovery and the 3min recovery, and you need to add the 10min cool down after the outer 5x repeat block.

Travis

0 JSRUNNER_ over 11 years ago

I stand corrected didn't look closely enough :o