Which kind of short-rest workout is best for you depends on which distance you’re targeting.
Tweaking these sessions usually results in a less-effective workout. For example, you might think shorter rest between reps better simulates how you’ll feel in a 5K. That’s “a faulty premise, because too little recovery means you wind up using the wrong energy systems and muscle-fiber types,” says Pete Magill, distance coach of the Cal Coast Track Club. With inadequate recovery between reps, the workout will do less to improve your race-readiness, and you’ll be more fatigued.
There are, however, some short-rest workouts that are highly effective. Some allow you to accumulate more work at the correct intensity. Others can provide the same stimulus as a harder workout with less wear and tear. You don’t reach your VO2 max until you’re one to two minutes into a 5K-pace repeat, so you might spend only half of a four-minute rep at the target intensity. Shorter reps with shorter rests can mean more time near VO2 max, Magill says.
. Running at threshold pace—about the pace you can hold for a one-hour race—improves your ability to push harder for longer.Do four to six mile reps at threshold pace with one-minute jogs between: The break is short enough that your heart rate stays elevated, but it helps speed postworkout recovery. In the month before race day, do one or two no-break race-pace runs to build mental toughness.
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