Interval Training

Question: Have you ever done interval training, better known as speed training? 

My answer: No, I don't think that will work for me. If I want to run faster, I just need to make myself push harder. I have done my training for the last 6 years by myself and done fine, I don't think I need it.

Reality: I was WRONG! 

Today I did my first ever speed training session. I got the training basics from reading an article in my Triathlon magazine. This is what it recommended:

Run a warm up mile
Run for 3 minutes at a faster pace than the warm up mile
Jog/Walk for 3 minutes at a slower pace than the previous 3 minutes to recover
(Do the 6 minute segment 3 times)
Finish with a cool down mile

The suggested time span for this workout should be about 35 to 40 minutes with the assumption that your warm up mile was at a pace of 10 minutes. 

I knew I would not have enough time to do a 40 minute workout, so I went to the track in the Payne Center and told myself I would run the first mile, do the 6 minute segment twice, and finish whatever mile I was on. Here is what I did:

The track is 8 laps for a mile. I ran 8 laps and tried really hard to run slower to warm up...I ran the first mile in 8:55 (WHAT?!) 
So, I had to speed up right...my first 3 minute fast section I ran 3 laps, which is a pace of an 8 minute mile.
My 3 minute slower pace I ran 2.25 laps, which is a pace of about a 10 minute mile
Again, I ran 3 laps on the 3 minute fast section 
And, again, I ran 2.5 laps on the slower 3 minute section
At this point I had run 18.75 laps and I only had 5.25 laps left to get to 24, or 3 miles. Since I was coming off of a slower pace I decided to pick up the pace and finish the last 5.25 laps strong. Here is the breakdown of my times:

First mile: 8:55
Segment runs totaled 10.75 laps, or 1.34 miles: 12 minutes
Last 0.66 of a mile: 5:07
Total time: 26:02!

I have NEVER run 3 miles that fast! The best part of it all, I could have kept going but I ran out of time! I hope to be able to do the whole routine next time with a mile warm up, 3 time segments then a mile cool down. At the rate I was going, and adding one more segment, I could have done 4 miles and 1 lap in 35:36...that is outrageous! And, I hope to be able to attain that goal! 

I am very proud of myself for pushing and trying something new. Don't get stuck in a rut and keep running the same course, or at the same pace just because you are "used to it". If you are interested in fartleks, interval training, or the like I have included a link below to give you some insight on methods and techniques. 

http://running.competitor.com/2013/05/training/speed-training-for-beginners_8047/4

Here's to the next workout! Until then...

April