When the time comes to get on the track and keep a close eye on the quantity and quality of work to be done, don’t forget the element of rest. While training parters may debate over 8 repetitions or 10, they may not be savy enough to define EXACTLY what they want to get out of the time inbetween runs on the track. The time taken as a recovery period after a repetition and the pace and distance run for the repetition define the workout. You have two choices…

Option 1. Complete recovery - You can choose to take a complete recovery or an incomplete recovery. Genereally speaking a complete recovery can be achieved with about 3x’s the rest taken to time run for a given repetition, however sometimes more rest is needed (typically when the repetition complete is longer or near top end speed). The objective is to begin the next bout of running fully recovered from a cardiovascular perspective to beging the next rep. I use the analogy of weight lifting for my athletes. As anxious aerobic athletes we have all done a set of lifts, waited what seemed like an eternity and then began another set, only to find out that the recovery was inssuficient and the 2nd set became impossible to compelte. Typically if the rest is long enough and the resistance (weight or speed) is appropriate you can do multiple sets with idential quality and quantity to the first one performed.

Option 2. Incomplete recovery - The concept of an incomplete recovery is more open to interpretation by its definition. As the name implies subsequent bouts of running are begun sometime before the athlete totally recovers from the previous run. The recovery times can be anywhere from minutes to a few seconds. Coaches with an extensive knowledge of physiology and their athletes responses to particular velocities can also employ a very active recovery in which an athelte runs at a fractionally slower pace for their recovery than the actual interval itself.

The next question you have already asked yourself is when do I use a compelte recovery versus an incomplete recovery? This is really a question that needs to be taken into the context of you whole training program, and which period you are within at that time in the program. However I can recommend using complete recoverys in training early in a program for an upcoming race. Typically I will transistion from sub maximal aerobic base work to the race pace specific training with a period of time where the key workouts will focus on developing strength and relative speed by doing short intervals well in excess of race pace with enough recovery between bouts of running to run the same time for each repetition. As an athlete approaches their goal race (6-8 weeks prior) I will transition their primary workout of the week into one that employs some form of incomplete recovery in a fashion appropriate for their goals and event.

Examples:

1. 17:45 5 kilometer runner, 10 weeks prior to goal event

2 sets of 8 x 300m at 1 mile race pace or ~5-7% faster than goal race pace. 2-3 minutes recovery between runs (200m jog), 5 minutes rest between sets. This is an example of a complete recovery workout. It is time consuming but very beneficial at this stage of training.

2. 17:45 5 kilometer runner, 4 weeks prior to goal event

2 kilometers 5% slower than goal 5k pace (Rest= 60s), 800m at goal 5K pace (Rest=2 minutes) x 3. This is an example of an incompelte recovery workout. Not only is the rest bewteen the 2k and the 800m short, the rest after the 800m rest is still less than the time run, which is considered incomplete. This would be a challenging workout that could only be completed with the development of running efficiency through work like in example 1 and development of the lactate ultilzation of the body while running at faster speeds (threshold training).

I hope that your next step on the track is done with intention. Ask yourself what your goals are for the workout and take into account how your recovery time will effect that. If unsure, ask a coach!

Long may you run,

Sean