Because the 2024 racing season winds down, many runners are shifting their focus towards winter base coaching. Whereas objective races are nonetheless months away, staying motivated for low season exercises could be difficult. Final week, I discovered myself in that place when my coach introduced me with two exercise choices: three reps of 4 minutes at 3:20/km paired with six reps of two minutes (at a bit sooner), or three reps of 1,200 metres and 6 reps of 600 metres. I selected the second possibility.
On paper, the exercises are completely different, however they each have the identical goal to enhance 5K/10K velocity and threshold ranges. The query is: does realizing the precise distance make the session really feel simpler than time-based intervals?
A psychological benefit
With distance intervals, the beginning and end are clearly outlined. For example, when given one-kilometre reps, you realize precisely the place every begins and ends. Many runners discover consolation in seeing their progress in measurable phrases, which is why structured exercises on a observe are in style. For instance, in case you’re finishing a 1,200-metre rep on a typical 400m observe, it presents three distinct checkpoints—one per lap—serving to you break the hassle into manageable chunks. Hitting these markers can present a psychological increase, making the exercise really feel extra achievable.
Time-based intervals, then again, lack these bodily endpoints. Every rep depends on the clock, requiring runners to keep up focus and energy with out the help of seen milestones. This will make the session really feel extra open-ended, even when the bodily calls for are an identical to distance intervals. With time intervals, you’re left to tempo your self primarily based on really feel, pushing via the uncertainty of not realizing precisely how far you’ve gone—or have left (until you’re your watch).
What’s greatest for you?
Each distance- and time-based intervals are efficient for constructing velocity and threshold ranges. The selection relies on your private choice and psychological strategy to exercises. If you happen to thrive on construction and measurable progress, distance intervals would possibly really feel extra manageable and motivating. However in case you’re seeking to embrace discomfort and observe sustaining effort with out clear markers, time intervals can supply a novel problem.
Whereas distance intervals could seem simpler, that’s to not say time intervals needs to be prevented completely. Alternating between the 2 can develop psychological and bodily strengths, serving to you turn into a stronger, versatile runner. Whether or not you’re counting minutes or metres, the last word victory is getting on the market, placing within the work, and reaching your objectives.
What does your half-marathon time say about your marathon potential?
