Happy interval day! Intervals can help improve your speed and aerobic capacity so that you can run those longer paced tempo runs at goal pace (race pace). Here is a quick interval session I ran this morning. The interval layout looks like this:
1 x 2 x 8
1 = 1-minute running at 80% maximum heart rate effort which is somewhere between 150 -175 for me. The pace I aim for is between 7:30 and 8:30 minutes/mile,
2 = 2-minute rest which today I choose to walk briskly between run intervals
8 = repeat the 1-minute run / 2 minute walk 8 times.
You can mess with these numbers by either creating longer run intervals and shorter resting intervals. If you’re brand new to intervals you could even start out at 15-second runs with 3-minute walks. The key to interval training is to run at a controlled maximum effort of 80%. The intervals should become progressively more and more difficult to do.
Have a happy fourth of July!
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