{"id":6336,"date":"2010-11-05T15:11:19","date_gmt":"2010-11-05T15:11:19","guid":{"rendered":"http:\/\/www.alananna.co.uk\/blog\/?p=6336"},"modified":"2010-11-05T15:11:19","modified_gmt":"2010-11-05T15:11:19","slug":"running-interval-training","status":"publish","type":"post","link":"https:\/\/www.alananna.co.uk\/blog\/2010\/11\/running-interval-training\/","title":{"rendered":"Running &#8211; Interval Training"},"content":{"rendered":"<p>I&#8217;m beginning to enjoy running again at the moment. My <a title=\"Improving running pace\" href=\"https:\/\/www.alananna.co.uk\/blog\/2010\/improving-running-pace\/\">last run<\/a> was good and I was pleased with my average pace of less than 7 minute miles. It&#8217;s not fast and nowhere near as fast as I used to manage 20 years ago when I could easily bang out a 10k in 40 minutes, but it&#8217;s an improvement on what I could do a year or so ago.<\/p>\n<p>A couple of friends have been going on about running lately as well so I thought I&#8217;d go for another run today. Also, as I have a new <a title=\"Cheap Garmin Forerunner 305\" href=\"https:\/\/www.alananna.co.uk\/blog\/2010\/getting-a-bargain-on-a-garmin-forerunner-305\/\">Garmin Forerunner 305<\/a> I thought I&#8217;d try out its &#8216;Advanced workouts&#8217; feature.<\/p>\n<p>This feature allows you to program in a specific workout and then the watch beeps at you each time you need to change pace and lets you kow what you should be doing. I programmed in the following workout which I was just about able to complete today.<\/p>\n<ul>\n<li>10 minute warm up &#8211; Steady pace with no target<\/li>\n<li>3x 600m hard &#8211; target pace of 6:00 &#8211; 6:40 mins\/mile followed by 3 mins recovery<\/li>\n<li>3x 400m hard &#8211; target pace of 6:00 &#8211; 6:40 mins\/mile followed by 3 mins recovery<\/li>\n<li>3x 200m hard &#8211; target pace of 6:00 &#8211; 6:40 mins\/mile followed by 3 mins recovery<\/li>\n<li>5 minutes cool down<\/li>\n<\/ul>\n<p>The Garmin was great, instructing me what to do and telling me if I needed to speed up or if I was achieving my desired pace. It was also a good motivator. Although the overall pace of the run wasn&#8217;t high, the intervals made it tough and I probably  wouldn&#8217;t have gone quite so far had it not been for the fact that I was trying to complete the workout. Things weren&#8217;t helped by the fact that I ran along the beach to Borth and back but got back to Ynyslas with still a couple of intervals to go. It would have been all too easy to end the session then but I continued on north beyond our house just to finish it.<\/p>\n<p>As I said, the overall pace wasn&#8217;t very high and for some reason my maximum heart rate was pretty low too &#8211; not much higher than my average heart rate on a fast paced run. However, I did do just over 10K which isn&#8217;t bad for me at the moment and I&#8217;m sure the fast paced intervals will help with my overall speed in the long run&#8230; That&#8217;s assuming I can still walk tomorrow!<\/p>\n<p><iframe width='465' height='548' frameborder='0' src='http:\/\/connect.garmin.com:80\/activity\/embed\/55571104'><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>I&#8217;m beginning to enjoy running again at the moment. My last run was good and I was pleased with my average pace of less than 7 minute miles. It&#8217;s not fast and nowhere near as fast as I used to manage 20 years ago when I could easily bang out a 10k in 40 minutes,&#46;&#46;&#46;<\/p>\n","protected":false},"author":1312,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[48,5],"tags":[],"class_list":["post-6336","post","type-post","status-publish","format-standard","hentry","category-fitness","category-technology"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Running - Interval Training - A Simple Life of Luxury<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.alananna.co.uk\/blog\/2010\/11\/running-interval-training\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Running - Interval Training - A Simple Life of Luxury\" \/>\n<meta property=\"og:description\" content=\"I&#8217;m beginning to enjoy running again at the moment. My last run was good and I was pleased with my average pace of less than 7 minute miles. 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