Today I did my first stint of interval training, and it was much harder than I anticipated.
Interval training alternates bursts of high intensity with periods of low intensity. I did a little bit of research and decided that I would give running .25 miles at a high speed (4oo meters) and walking the same distance. But how to determine where to change from run to walk? I knew my “once around the loop” route was 2.4 miles run, but I didn’t know how to decide where I was changing speeds. I went to walkjogrun.net and plotted out different .25 sections and wrote them down. Going by the road layout and the various corners, it really turned out to be more like .3-.33 mile sections. If I could run each section faster than 3:00, I would be running faster than my current goal speed.
Planning the run was the easy part! I dashed off at the beginning like that pair of German Shepherds from yesterday was chasing me, and whew! It was tough to keep that pace for the first leg. I didn’t keep a steady pace, but as best as I could tell, I did run faster than 3 minute miles at least for the first leg of it. The rest were least right around that, give or take. Yes, I do have a stopwatch on the watch I use, but I am not 100% sure each leg was under three minutes. I’ll have to watch that more closely. Maybe next time I”ll bring a pen to record the times.
In short – intervals are hard! I was really breathing heavy at the end of each running section – which, I guess, is the point.
Supposedly this type of training helps you increase your speed. I’m willing to give it a few more shots and see if I get good results. Or maybe I’ll just see a few more deer.