{"id":6856,"date":"2011-01-06T14:18:11","date_gmt":"2011-01-06T14:18:11","guid":{"rendered":"http:\/\/www.alananna.co.uk\/blog\/?p=6856"},"modified":"2011-01-06T14:18:11","modified_gmt":"2011-01-06T14:18:11","slug":"run-training-intervals","status":"publish","type":"post","link":"https:\/\/www.alananna.co.uk\/blog\/2011\/01\/run-training-intervals\/","title":{"rendered":"Run Training &#8211; Intervals"},"content":{"rendered":"<p>I didn&#8217;t have much time for &#8216;training&#8217; today so thought I&#8217;d fit in a quick but hard run at lunch time. I&#8217;ve been trying to do some VO2 Max intervals along the beach recently but haven&#8217;t been able to get the intensities, pace and distances quite right for it to be manageable but hard.<\/p>\n<p>The first time I tried it it was just far too hard, then next time it was still too hard, although a little better, this time I think I got it just about right. I set up the workout using Garmin Training Centre and then transferred it to my <a title=\"Garmin Forerunner\" href=\"ttp:\/\/www.amazon.co.uk\/gp\/product\/B000FMQ296?ie=UTF8&amp;tag=alslikklworls&amp;linkCode=as2&amp;camp=1634&amp;creative=19450&amp;creativeASIN=B000FMQ296\">Garmin Forerunner<\/a> watch. I then simply start the watch as I set off and every now and then it beeps at me telling when an interval is starting and showing the desired pace and distance\/duration of the interval. It then beeps at me if I&#8217;m going too fast or too slow.<\/p>\n<p>The workout I programmed in was:<\/p>\n<ul>\n<li>5 min warm up (no Target Pace \/ \u00a0Heart Rate)<\/li>\n<li>Main Set: 5x\n<ul>\n<li>0.3 miles Hard \u00a0&#8211; Target pace of 9.3 &#8211; 9.6 mph (6:15 &#8211; 6:30 mins \/ mile)<\/li>\n<li>3 mins Recovery &#8211; No target<\/li>\n<\/ul>\n<\/li>\n<li>Followed by 3 \u00a0minute cool down<\/li>\n<\/ul>\n<p>At least I managed to complete it all this time and hit the desired target zones during the hard intervals. It may not be that fast but it is a faster pace than I&#8217;d normally run so should help increase my overall speed to a certain extent. It is also a nice simple, and fairly quick workout.<\/p>\n<p>Here&#8217;s my speed and heart rate trace, which clearly shows the change in pace during the main intervals and the corresponding increase in heart rate. It also shows that I was hitting the right heart right zones in the final few intervals so I think that pace is just about right.<\/p>\n<div id=\"attachment_6857\" style=\"width: 410px\" class=\"wp-caption aligncenter\"><a title=\"Interval Run Training\" rel=\"lightbox\" href=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2011\/01\/Jan6th.jpg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-6857\" class=\"size-medium wp-image-6857 \" title=\"Jan6th\" src=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2011\/01\/Jan6th-400x156.jpg\" alt=\"Interval Run Training\" width=\"400\" height=\"156\" srcset=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2011\/01\/Jan6th-400x156.jpg 400w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2011\/01\/Jan6th-120x46.jpg 120w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2011\/01\/Jan6th.jpg 950w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><p id=\"caption-attachment-6857\" class=\"wp-caption-text\">Interval Run Training<\/p><\/div>\n<p>I&#8217;ll do a couple more like that and then start working up towards doing 7 such intervals before increasing the pace a little more.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I didn&#8217;t have much time for &#8216;training&#8217; today so thought I&#8217;d fit in a quick but hard run at lunch time. I&#8217;ve been trying to do some VO2 Max intervals along the beach recently but haven&#8217;t been able to get the intensities, pace and distances quite right for it to be manageable but hard. The&#46;&#46;&#46;<\/p>\n","protected":false},"author":1312,"featured_media":6857,"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_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[48],"tags":[1511,49,54,1468],"class_list":["post-6856","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-fitness","tag-running","tag-training","tag-triathlon-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Run Training - Intervals - 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\/2011\/01\/run-training-intervals\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Run Training - Intervals - A Simple Life of Luxury\" \/>\n<meta property=\"og:description\" content=\"I didn&#8217;t have much time for &#8216;training&#8217; today so thought I&#8217;d fit in a quick but hard run at lunch time. 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