Speed Work

likitisplit

I was doing interval training on the treadmill yesterday. One mile run (4.5), 1/2 mile at 5.5, 1/4 mile at 4.5, 1/2 mile at 5.5, 1/4 mile at 4.5, 1/2 mile at 5.5 and one mile cool down (4.5). I couldn't finish it.

I realize that I need to drop my recovery runs down to 4. Going slower to get faster. The mindset really doesn't change from the "slow down" advice I keep giving to the C25k folks.

Also, I really can't run on the treadmill without music. I just CAN'T so I shouldn't even try.

KathleenKP

Yes, drop the recovery, or even walk at 3.5-4.

When I first started with the speed work, I thought I could run through the recovery, but I decided to walk them. I still am tempted to jog them at the beginning, but I make myself walk all of them. I know when I do swim sprints, I have to recover with a slow swim and a rest. Then the subsequent sprints are just as good. That is what I want my muscle memory to get with the running sprints and speed work.

likitisplit

That was my thought too: if I can't run the recovery periods, then I'm just going to walk them. If that doesn't work, I'll do the BPM workouts. But it's GREAT to know that you're walking the recovery too.

KathleenKP

I'm SO glad that is helpful for you.

There were two things that have stuck in my head that I need to get over:

One was my own doing - Once I got to that 20 minute run, I felt it was going backwards to walk during my runs. It's not.

The other was a post I read where someone was going to redo the c25k weeks, but run/jog instead of jog/walk. For some reason (I think combined with the "going backwards" thought), I thought I should do that, too. But I'm not there yet. Maybe the THIRD time through, LOL.

Now I love the variety. I do try to vary the pace on my long runs, but I'm enjoying the sprint/walk sections, too.

likitisplit

I completely get you. When my run schedule had me doing a two mile run, I freaked out.

It was like, if I ran 26 or 28 minutes, I'd never be able to force myself to run 30 minutes again. If I drop to a walk, I'll never have the mental endurance to push through fatigue at a run ever again.

Luckily, I'm starting to move past all that, which is great. Because it will help me be a better runner. And, most importantly, an uninjured runner.