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 might 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 quicker), or three reps of 1,200 metres and 6 reps of 600 metres. I selected the second possibility.
On paper, the exercises are totally different, however they each have the identical goal to enhance 5K/10K velocity and threshold ranges. The query is: does understanding 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. As an example, when given one-kilometre reps, you already know 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 monitor are well-liked. For instance, in case you’re finishing a 1,200-metre rep on an ordinary 400m monitor, it affords three distinct checkpoints—one per lap—serving to you break the hassle into manageable chunks. Hitting these markers can present a psychological enhance, 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 may make the session really feel extra open-ended, even when the bodily calls for are equivalent to distance intervals. With time intervals, you’re left to tempo your self based mostly on really feel, pushing by the uncertainty of not understanding precisely how far you’ve gone—or have left (until you’re taking a look at your watch).
What’s finest for you?
Each distance- and time-based intervals are efficient for constructing velocity and threshold ranges. The selection will depend on your private desire and psychological method to exercises. For those who thrive on construction and measurable progress, distance intervals would possibly really feel extra manageable and motivating. However in case you’re trying to embrace discomfort and apply sustaining effort with out clear markers, time intervals can supply a novel problem.
Whereas distance intervals could appear simpler, that’s to not say time intervals ought to be averted solely. Alternating between the 2 can develop psychological and bodily strengths, serving to you grow to be 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 targets.
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