30 Sep '15, 12pm

When to walk, jog, or push the pace between intervals

When to jog: British researchers recently tracked the lactate levels of cyclists during "active" and "passive" interval recovery. (While lactate is no longer thought to cause muscle fatigue, it rises and falls in sync with properties that do.) Active recovery--the equivalent of jogging--caused lactate to drop after about 90 seconds; for shorter recoveries, the active recovery offered no advantage. Jogging is best between reps of VO2 max workouts, which involve repetitions lasting three to five minutes. Workouts like 4 × 1200 meters at 5-K pace with 3:00 to 4:00 rest will leave you heavy-legged after each rep, and jogging easily will flush your legs out to get ready for the next one. When to walk: Given that lactate clearance is enhanced only after about 90 seconds, it's tempting to walk during all shorter recoveries. This would be right if the goal were to run the workout ...

Full article: http://www.runnersworld.com/workouts/how-to-recover-betwe...

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