Interval training is hardly anyone’s
favorite way to start a day. Its rewards come later, when it makes all running
seem easier, even as your pace improves.
If you like going fast and want to go
even faster, consider entering the intramural track meet next Friday, the 28th.
It’s a chance to run at truly historic Hayward Field – and for free. A wide
selection of track and field events are available. The meet starts at four
o’clock.
If you need to run long to prepare for
the Eugene Half-Marathon, consider joining my training group this Sunday. The
team is going 11 miles this week, with an eight o’clock start from the Eugene
Running Company.
Tuesday’s class distances will be 2.8
and 5.6 miles.
TODAY’S
2 X HALF-MILE INTERVALS
(with
total time for one mile and comparison to first week’s test on the same route;
target was to go faster than the nonstop mile, which everyone did)
Amina – 8:10 (-37 sec.)
Maca – 7:57 (-39 sec.)
Brady – 6:53 (no target)
TODAY’S
2 X MILE INTERVALS
(with
total time for two miles, mile pace and comparison to first week’s test on same
route; target was to go faster than the nonstop two-mile, which everyone did)
Erik – 15:05 (7:32 pace, -35 sec. per
mile)
Alex – 15:32 (7:46s, no target)
Jessica D. – 15:40 (7:50s, -22 sec.)
Jannik – 11:19 (5:39s, -41 sec.)
Daniel – 14:53 (7:26s, -40 sec.)
Sarah – 15:53 (7:56s, no target)
Rana – 14:05 (7:02s, -22 sec.)
Claire – 13:56 (6:58s, -50 sec.) day’s
most improved
Scott – 12:34 (6:17s, -22 sec.)
Jack – 12:47 (6:23s, -45 sec.) day’s 3rd most improved
Chelsea – 17:18 (8:39s, no target)
Julian – 12:37 (6:18s, -43 sec.)
Arthur – 14:09 (7:04s, -24 sec.)
James – 13:47 (6:53s, -46 sec.) day’s 2nd most improved
LESSON
6: GOING FASTER
A little bit of speed training goes a long way. In fact, a little bit is all you should do because, in excess, speed kills. Most runners can tolerate fast training that totals only about 10 percent of weekly mileage. This can come two major ways and one minor one. The first big way is as intervals – a training session of short, fast runs with recovery breaks between. The other main way to train for speed is the tempo run – at race pace or faster for a shorter distance. The smaller way to gain and maintain speed is with “strides” – ending the warmup by striding out for a hundred yards or so, one to five times, at the top speed that you would ever race. Strides also have value at the finish of a relaxed run, as a reminder to push at the end of a race.
A little bit of speed training goes a long way. In fact, a little bit is all you should do because, in excess, speed kills. Most runners can tolerate fast training that totals only about 10 percent of weekly mileage. This can come two major ways and one minor one. The first big way is as intervals – a training session of short, fast runs with recovery breaks between. The other main way to train for speed is the tempo run – at race pace or faster for a shorter distance. The smaller way to gain and maintain speed is with “strides” – ending the warmup by striding out for a hundred yards or so, one to five times, at the top speed that you would ever race. Strides also have value at the finish of a relaxed run, as a reminder to push at the end of a race.
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