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Track & Field Fetchies

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auburnette
auburnette
31 Jan
5:16pm, 31 Jan 2025
2,485 posts
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auburnette
Thanks! It was a race listed on entry4sports I completely missed. Between these suggestions I should have a better chance at finding them!
markgall
markgall
3 Feb
1:58pm, 3 Feb 2025
254 posts
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markgall
Had a couple of indoor 1500m races recently, both indoor PBs. 2 weeks ago 4.38 and 2nd place (outsprinted by a 13 year old) then yesterday 4.35 in the Scottish indoors M50. 4th place and 1 second off the podium smarted a bit mind you... Good fun but it's getting harder and harder up here.
LBAC Si
LBAC Si
3 Feb
2:20pm, 3 Feb 2025
201 posts
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LBAC Si
Good work @markgall Seen a few bits from people I follow on facebook, still got to wait 10 days for my first indoor and that sub 5 mile attempt ;)

Oh yes - did the 30 x 200 on Saturday as my original plans went bits up. But it's on the tarmac track over the road, so hurts the legs! Think the average was about 37's.
markgall
markgall
3 Feb
2:44pm, 3 Feb 2025
255 posts
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markgall
An old fave of mine the 30 x 200, tough set. Your man Brent won Si, Tony O'Brien took it out but faded the last lap and even I managed to dip him at the end ( that won't happen again..)
LBAC Si
LBAC Si
3 Feb
5:36pm, 3 Feb 2025
203 posts
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LBAC Si
OOh @markgall Thats a good scalp! About the only time I have beaten Tony is the Westminster mile when he had just started again ;)

I know what you mean, he'll get quicker over 1500!
larkim
larkim
4 Feb
8:41am, 4 Feb 2025
26,541 posts
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larkim
In the broadest of terms, is there any good rule of thumb calculator for interval distance / pace / recovery time?

Last night the club session was dictated as 4x1600m with 5km race paces being the guide given out. 60-90s recovery was suggested.

My gut tells me you can just about cope with perhaps 10-20% more interval distance than race pace distance for that sort of session, but had the session been 5x1600m I would have definitely moderated the pace down a little to slower than 5km race pace unless the recoveries had been significantly extended.

It feels like there ought to be something of an algorithm that could broadly be applied?
LBAC Si
LBAC Si
4 Feb
1:32pm, 4 Feb 2025
204 posts
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LBAC Si
I haven't @larkim but the recoveries we have are usually

400 - 45 secs
800 - 80 secs
1k - 80 secs
1200 & 1500 - 90 secs
Mile - 2 mins

So not totally linear, but just about work.
LBAC Si
LBAC Si
4 Feb
1:33pm, 4 Feb 2025
205 posts
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LBAC Si
Sorry mile is 100 secs.
larkim
larkim
4 Feb
1:36pm, 4 Feb 2025
26,547 posts
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larkim
I was also thinking about the volume of the intervals so all three of the components - total interval distance, individual interval distance, individual recovery time.

I tend to assume that if the volume is close to 5k then the pace should be 5k, if it's close to 10k then pace should be 10k etc. 4 miles was in the no-mans-land for me a little so I was aiming for slightly slower than 5k pace, but I was a bit inconsistent on some of the laps and did a little bit of poor mental maths (went through lap 1 on the 3rd set in 91s when I was intending closer to 100s, but told myself I was 1s too slow - so rep 4 I was on my knees!)
SPR
SPR
4 Feb
2:34pm, 4 Feb 2025
46,972 posts
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SPR
There's so many variables to repetition training that there isn't a formula. You have to start with what you're trying to achieve.

Clearly distance isn't a guide to pace without recovery being taken into account though. Shorter distances for the same total distance will equal faster pace with similar recovery, which is why I like the 200 sessions as I can do decent distances while being at sub 5k pace generally.

For a traditional longish rep, short recovery (relative to rep) session, that distance = pace rule probably apply.

I'd agree that 4 x 1600 @ 5k pace with 60-90 secs recovery is a tough session even in peak form. I did 5 x 1000 with 75 secs at 16:15 pace mid summer and the 15 secs extra above 60 was very necessary!

We had an impossible session set last year of 10 x 1000 @ 5k pace with 90 secs recovery last winter, lol.

About This Thread

Maintained by SPR
AKA the amateur athletics thread. For discussing our T&F exploits including indoors for those that do it. See useful links for some good sites for finding track races.

Season events you're planning on doing can be added in the here (eg 1500, 3000SC, LJ, JT), if you have a goals for those events these can be added in brackets next to the event. *=previous season. If you prioritise a specific event then the list will be in order of your most important. Let me know if you want to be added.

anthonyj89* - 10000 (29:59), 5000 (14:29)
CC2 Speedy Goth* - 10000, masters league
Gobi* -
J2R* -
Larkim* - 3000 (Sub 11:00)
Maclennane* - JT (33m), DT (25m)
markgall - 1500 (PB), 5000 (sub 17:00) ✅
Roberto* - 3000SC (sub 10:30), 400H (66.xx)
Sharkie* - 100 (inc relay), 200, LJ, HJ, JT, DT, SP
SPR - 800, 1500, 5000, 400 ✅

Let me know if there's any information that would be useful to add to links or here for those looking for events, etc.
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