Occassional thoughts about orienteering

Tuesday, May 20, 2003

70/20 intervals


I've been experimenting with some short intervals the last couple of months. I've been running "70/20s" -- run hard for 70 seconds, jog/walk for 20 and repeat for 10-20 minutes.

The advantage to this sort of session is that it is relatively easy on the legs, but forces you to work fairly hard. The 20 second rests keep your legs from getting sore. But, the rest isn't enough to lower your pulse very much. A session of 15 minutes of 70/20s feels a lot like a steady race-effort run of about 15 minutes...except your legs recover quicker afterwards. I think the short rests also keep your legs fresh so that when you run your leg speed is relatively high (i.e. higher than if you just ran steady for 15 minutes).

The disadvantage to this sort of session is that you've got to pay attention to your watch. I guess if you ran on a track you could do the session based on distance. But, I prefer to do much running on more O' relevant terrain (trails or the forest), so I've got to read my watch to see how I'm doing. It might be worth looking for the instruction book for my watch and seeing if there is a timer that I could set to beep every 90 seconds.

posted by Michael | 8:52 PM


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