Interval Training for Distance Running

[PeterGibbons316]

I'm training for a mini marathon on April 30th (little over 15 weeks from now). Until today the longest distance I had ever run in my life was a 5k race this past October. I've found a 10 week training program that I plan to follow here: http://www.marathonrookie.com/mini-m...-training.html

My main goal is just to finish the mini, but if possible I'd like to do it at a 10 min/mile pace. I've been running 3-4 miles at a 9.5-10 min/mile pace, but my heart rate is at like 85-90+% of my max for 30+ minutes. I'm wondering if doing some interval training in these 4 weeks before I need to start the 10 week program would help me to maybe increase my VO2 max and either allow me to run at a faster pace with the same heart rate, or be able to maintain a heart rate that high for a longer period of time? Gearing up for the program I'm running 3-4 miles, 3-4 times a week, should I replace some of these with some interval training? Or maybe do some interval type training for the last mile of all my runs or something like that?

Thanks!

[jonechen]

enjoy here

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[PeterGibbons316]

You signed up to post that???

Worst 1st post ever.

[PeterGibbons316]

Anyone have any ideas?

Is there a better section to ask? Any good threads on the matter that didn't turn up in my search?

[GuyJin]

I think that you'd have better luck writing into a runner's forum than asking in a bodybuilder's forum. Not trying to diss you, just being realistic.

[Farley1324]

This is not a good choice in forum for that question.

[abronxtale]

This is how I train for my half-marathons/marathons.

I run about 3-4 times a week for the training.

2 runs a week or medium length and get longer as the weeks go on.
1 run a week is the long run, usually the weekend.
1 run a week is purely tempo runs or interval training.

Eg.

Monday - 5-7km
Tuesday - 5-km

Thursday - Tempo runs of 1km full out, rest, 1km full out etc...

Sunday - 10+km

As the weeks progress I increase the distance during the three runs and either do interval training of 1km or just sprints during a light 5km run or even hill training. Basically, you need to run more.

[zephed56]

I wouldn't do intervals or anything hard just yet if you're running 10 min miles and breathing heavy,