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Intervals to prepare for a Fetch Mile

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Too Much Water Mar 2015 10:25pm, 31 Mar 2015 4,356 posts	Quote Pin Too Much Water Try doing your next parkrun as a 400m interval session. Guaranteed to piss off the other runners as you keep going past them!
Nellers Mar 2015 10:25pm, 31 Mar 2015 29,476 posts	Quote Pin Nellers Cheers mate. I'll give some of them a go over the next few weeks.
Garfield Apr 2015 8:52am, 1 Apr 2015 5,441 posts	Quote Pin Garfield I like that idea TMW! I may try that in future parkruns!
Rosehip Apr 2015 9:14am, 1 Apr 2015 4,751 posts	Quote Pin Rosehip and now this thread has woken up can I advertise this Fetchie mile: http://www.fetcheveryone.com/viewracedetails.php?id=313408 Have read through the thread, just reading about the sessions made my knee hurt!
Nellers Apr 2015 1:55pm, 1 Apr 2015 29,479 posts	Quote Pin Nellers So is the structure over, say, a 12 or 16 week build up ideally to do the anaerobic endurance stuff first then layer on the speed later or just to do a bit of all of it as we go? And if itis a periodised approach what sessions fit where? I can tell the difference between endurance and speed when we're talking 10ks and above but the difference between one type of speedwork and another is a bit subtle for me at this stage. Help?
Gobi Apr 2015 3:45pm, 1 Apr 2015 55,593 posts	Quote Pin Gobi Build base then add speed Good aerobic base allows for better recovery between maximal reps which in turn nets you better quality reps rather than a couple good and then shit
Nellers Apr 2015 4:52pm, 1 Apr 2015 29,483 posts	Quote Pin Nellers So I've already done what I reckon is decent base (7 months of decent miles, mostly at aerobic paces) and with a single weekly intervals or hills session for the last few months. Now I'm looking to do something more specific to the mile. Just more of the same with longer recoveries? Or are their obvious progressions I should be following?
Gobi Apr 2015 4:58pm, 1 Apr 2015 55,595 posts	Quote Pin Gobi If you are serious then it is 10 x 400 off 60 at mile pace 4 x 800 at mile pace off about 3 mins(these are much harder than they sound but it is am,azing how quickly you can run with recovery) 20 x 200s off 45 at faster than mile pace
Nellers Apr 2015 5:12pm, 1 Apr 2015 29,484 posts	Quote Pin Nellers Too much volume for a mere mortal!
Gobi Apr 2015 9:55pm, 1 Apr 2015 55,596 posts	Quote Pin Gobi that was not one session