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[[File:Emil Zátopek.jpg|right|thumb|300px|Emil Zátopek racing.]]While most interval training is done at high intensity, it is possible to run them at a lower intensity, which allows for correspondingly higher volumes. =Emil Zatopek =This approach was used by [http://en.wikipedia.org/wiki/Emil_Z%C3%A1topek Emil Zatopek] was a runner who used a large number of intervals in a training sessionset world records and won Olympic Gold medals. Emil is reported to have run up to 100x (400m + 200m recovery), with the 400m a few seconds slower than his 10K pace. That works out as a 37 mile workout, with 25 miles at close to 10K pace. While this level of workout is beyond most recreational runners, doing a larger volume of medium intensity intervals should be considered by experienced athletes. ==What Pace=?=Emil did his intervals slightly slower than 10K pace. For most runners, using the [[Jack Daniels Running Formula]] Tempo pace is a good starting point. You can calculate this with the [[VDOT Calculator]]. ==How many=?=Emil was an Olympic champion, and most of us have neither the time nor the ability to handle this level of training. As with any speed work, I believe it is important to ramp up the quantity and intensity over time to prevent injury. I would suggest starting with at your tempo pace [[VDOT Calculator]] or slower and do 12 repeats. You can then build up the number of intervals over the weeks. This could become the bulk of a midweek training session, or if you are dedicated enough, part of your long run. ==See also==
* [[Introduction to Workout Types]]
* [[Introduction to Interval Training]]
* [[Practical Interval Training]]