speedy non competitor..

Shorter rests will help build your endurance (10-15 sec), longer rests (20-30 sec of more) will allow you to recoup so you can do more all out sprints. Our coach mixes those throughout the week. On 'distance days' we do shorter rests and 80% effort, and on sprints days we go all out and get a longer rest. Each one had a slightly different purpose. You're not likely to build up a lot of speed by not training sprints, and you're not likely to build a lot of endurance by doing sprints only. Since I have a long way to build up my cardio, I gage my rests by... for short rest, just enough to stop panting and breathing more normally. For a longer rest, additional 30 sec, or till my heartrate drops slightly, on heavy sprints days, after about 5 or 6 sprints my rests can extend up to a minute. So, it's all kind of relative to the shape you're in. As you get in better shape, slowly decrease the rest times.

Shorter rests will help build your endurance (10-15 sec), longer rests (20-30 sec of more) will allow you to recoup so you can do more all out sprints. Our coach mixes those throughout the week. On 'distance days' we do shorter rests and 80% effort, and on sprints days we go all out and get a longer rest. Each one had a slightly different purpose. You're not likely to build up a lot of speed by not training sprints, and you're not likely to build a lot of endurance by doing sprints only. Since I have a long way to build up my cardio, I gage my rests by... for short rest, just enough to stop panting and breathing more normally. For a longer rest, additional 30 sec, or till my heartrate drops slightly, on heavy sprints days, after about 5 or 6 sprints my rests can extend up to a minute. So, it's all kind of relative to the shape you're in. As you get in better shape, slowly decrease the rest times.