Interval training runs
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5512bf
Posts: 389 Member
I've recently decided I want to run my half marathons at a faster pace. I'm comfortable running at a 9:00 min pace and run 25-35 miles a week. I typically do not do any interval training runs but decided after running a 24:14 (7:49 pace) 5k charity run the other day, this winter I'd try to make getting faster a priority. I did a 8x400 session on the track after a 5 min warm up. My first 5 laps averaged a 7:16 pace but the last 3 laps were 8:20 average. My overall pace for the fast laps was 7:40. I noticed my cool down laps progressively got slower and slower as well, partly because I'd hit the water bottle for a few seconds. I could tell I was getting winded by the 250/300 meter mark those last 3 laps as well.
I know it's only 1 session but after all that data, did it appear I tried to come out too fast, or is it common to have slower split times as the workout progresses? Ideally I'd like to be in the 8:15/8:30 pace range for the spring half's. Is a 7:15/7:30 interval run a good pace to train with to hit those goals? Would doing 800m or 1600m intervals be of any value to mix in from time to time?
I know it's only 1 session but after all that data, did it appear I tried to come out too fast, or is it common to have slower split times as the workout progresses? Ideally I'd like to be in the 8:15/8:30 pace range for the spring half's. Is a 7:15/7:30 interval run a good pace to train with to hit those goals? Would doing 800m or 1600m intervals be of any value to mix in from time to time?
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Yes, it looks like you went to hard the first couple of intervals. The goal should be to be consistent throughout the workout. Running intervals alone is tough, I would do them on the dreadmill vice the track to be sure I was hitting the right paces.
Mixing in 800m and 1600m intervals will be good. The Salazar training plans I have used would alternate between "short" intervals (200 or 400s) and "long" intervals (800/1000/1600) every week.0
