Interval training is a great method for improving your speed. I generally complete at least one speed focused session each week and today happened to be the day. Normally I would do it on Tuesday, but due to travel I had to reschedule to today.
I really look forward to the speed training as it’s a break from the normal running routine and by the end of the session you really feel like you worked hard. Today was no exception. In fact it was probably the hardest session I have completed during my marathon training. You can check out my heart rate (coloured line) in the graph below and you will see that I tried to run all 6 intervals at the same level of intensity, with my maximum heart rate reaching 193 beats per minute, in the second interval.
It is important to keep the intensity consistent as it ensures you are getting the maximum benefit from the speed training. The last thing you want to do is decrease your intensity and take it easy towards the final intervals.
Today my workout looked like this:
10min Warm-up
400m – Work
2min Walking recovery
400m – Work
2min Walking recovery
400m – Work
2min Walking recovery
400m – Work
2min Walking recovery
400m – Work
2min Walking recovery
400m – Work
2min Walking recovery
10min Cool-down
As with any workout I always start with the same series of dynamic stretches, followed by a series of strides or run throughs.
There is no question that these 400m interval sessions get the blood pumping, the heart racing and the legs burning. As I embarked on each working set of the interval I would start with a few encouraging words and remind myself that it’s only 400m. I’ve run a marathon so there is no excuse not to run hard for 400m. Before you know it the 400m is over and you can spend the next 2 minutes sucking in all the oxygen you can get.
Due to the effort I put in to this session, I will be using my maximum heart rate reading of 193bpm, to adjust my heart rate zones for the rest of the season. I will keep you updated on the impact of those changes throughout my training.