Friday, 11 May 2012

Fit Friday: Speed Intervals

I'm officially on the home stretch for my 10K race.  T minus 2 weeks! 

This is the first time I've actually followed a prescribed training program and I have to say that I have noticed a marked improvement in my pace.  Once a week I do speed intervals - they're dreadful!  They really push me out of my comfort zone, but as we all know, that is where the best results are achieved.  

I programmed the intervals into my RunKeeper app on my iPhone ahead of time.  If you don't have this already, get it.  It's free and works exactly like the Garmin GPS watch that I bought for $300 last year.  Actually, it's better because it talks to you, tells you when to speed up, when to slow down, how many kilometers you've covered and what your pace is.  It also plays your music and tracks all of your runs and routes.  All the images in this post are from my RunKeeper account.
I hesitate to post recommendations for pace at each interval, because everyone is so different.  The key is to challenge yourself, your "fast" pace should be your max for that interval length. You should not be able to keep going at that speed... you should need that rest! 

I chose my favorite lunchtime route along the south bank of the beautiful Bow River.  Steps away from my office, no lights, no crossings, just straight path the whole way. 

Speed Interval Pyramid 

(All recoveries are 1 min jogging)

3 min warm up (jog)


4 x 1:10 fast


2 x 2:20 fast


1 x 4:30 fast


2 x 2:20 fast


4 x 1:10 fast


5 min cool down (jog)

A summary of my workout is below... I generally run at a race pace that is just under 6:00 min / km so this will give you an idea of what pace is appropriate for each interval.

With the warm up and cool down, this took me 43:50.  I covered just shy of 7 km.

And my delicious post-run lunch: chicken and quinoa over mixed greens and veggies.  Yum!

Charred Chicken Salad from Health Fare

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