Interval training

lewp1

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Now lads my PJFT training is going well and will have my test in about 4-5weeks from now. I have done a 4 week programme which consists of progressions

Week 1
Monday Mock PJFT 10.47 sprinting the last 200m at 18kmph brought me in at 11mins 09secs
Tuesday- 40min run
Wednesday- Mock PJFT 13kmph sprinting last 200m brought he in at 11mins 09secs
Thursday- 6X400m at 15kmph (400m rest)
Friday- 6mile run

Week 2
Monday- Mock PJFT 13.3kmph sprinting last 200m brought me in at 10.46
Tuesday- 4X600m (400m rests) at 15kmph

For the following weeks I'm hoping to increase to
Mock PJFT- 13.6kmph, 14kmph, 14.3, 14.7
Run- 45mins, 50mins, 60mins
Distance- 7mile, 8mile, 9mile
Intervals- 3X800m runs, 2X1200m runs, 1X1600 and 1X800m

My questions are how do intervals benefit me?

Is this a reliable programme?

On my intervals, how should my rest times go?
 

lewp1

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Now lads my PJFT training is going well and will have my test in about 4-5weeks from now. I have done a 4 week programme which consists of progressions

Week 1
Monday Mock PJFT 10.47 sprinting the last 200m at 18kmph brought me in at 11mins 09secs
Tuesday- 40min run
Wednesday- Mock PJFT 13kmph sprinting last 200m brought he in at 11mins 09secs
Thursday- 6X400m at 15kmph (400m rest)
Friday- 6mile run

Week 2
Monday- Mock PJFT 13.3kmph sprinting last 200m brought me in at 10.46
Tuesday- 4X600m (400m rests) at 15kmph

For the following weeks I'm hoping to increase to
Mock PJFT- 13.6kmph, 14kmph, 14.3, 14.7
Run- 45mins, 50mins, 60mins
Distance- 7mile, 8mile, 9mile
Intervals- 3X800m runs, 2X1200m runs, 1X1600 and 1X800m

My questions are how do intervals benefit me?

Is this a reliable programme?

On my intervals, how should my rest times go?
Also I was thinking off swapping my wedensday or Monday Mock PJFT, instead of running at a constant speed, set the speed to 14.7kmph and see how long I can last. Is this a good idea?
 

Illustrious

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Intervals get your body used to running at 'race pace' and above. It'll improve your muscular endurance and your vo2 max. That is your bodies ability to transport oxygen to the muscles quickly so that lactic acid doesn't stop you.
 
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