Multi-modal interval training

Training Q&A [Moderated]
1

Hi,

I recently listened to episodes 236 - 238 on Conditioning, and really enjoyed them.

I believe that I follow something similar to the 80/20 rule, where I complete ~180 minutes/week of moderate intensity running and one day/week of high intensity rowing intervals (500m / 1 min rest) on the Concept2.

My primary goal is to improve running performance; however, I find that without access to a track or treadmill that running intervals are difficult for me to execute on a practical level. I also genuinely enjoy the time on the Concept2 each week.

Am I wasting my time on the rower? Would I be better served replacing it with another day of moderate intensity running?

2

I think the cross training stuff here is likely more beneficial for general development than more running. However, there are times when increasing specialization and doing more running would be beneficial, e.g. prior to a test or race.

I think some longer aerobic intervals for running (and/or rowing) may be useful when you change your conditioning programming. For example, you could do 5, 7, or even 10 minute long “intervals” at a challenging pace, followed by a few minutes rest or lighter pace. A few of my favorites for targeting 5k performance:

7 min @ RPE 7-8, rest 3 min x 3 rounds
5 min @ RPE 7-8, rest 2min, 4 rounds
10 min @ RPE 7-8, rest 4 min, 2 rounds

3

Thanks for the reply!