Running Intervals

My highly specialised run training seems to be paying off as I seem to be getting faster and stronger. So, what’s the secret? Well, I do very little running at all and each time I go out I seem to improve.

My latest run was an interval session, building on the last time I did about two months ago. As promised then, I added an extra interval on today so my entire session was:

  • 5 min warm up (no Target Pace /  Heart Rate)
  • Main Set: 5x
    • 0.3 miles Hard  – Target pace of 9.3 – 9.6 mph (6:15 – 6:30 mins / mile)
    • 3 mins Recovery – No target
  • Followed by 3  minute cool down

It all went well, I completed the workout and even felt good. It was quite hard at times but my pace was good and if anything it was a little too fast with the third hard interval actually being at an average pace of 6:02 mins /mile.

Good stuff! I’ll do a couple more of those before upping it to 7 intervals.

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Alan Cole

Alan is a Freelance Website Designer, Sports & Exercise Science Lab Technician and full time Dad & husband with far too many hobbies: Triathlete, Swimming, Cycling, Running, MTBing, Surfing, Windsurfing, SUPing, Gardening, Photography.... The list goes on.

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