Distance: 4.51; Time: 39:51; Pace: 8:51 (slow warm up included), Ave BPM: 145; Number of steps: 6, 116
Like people know, interval training is very important to any type of raining (running, cycling, swimming) program. My sub 2-hour (but we want to do better than that right?) half marathon plan incorporates one interval run out of the weekly three runs. Luckily for me, I live near Saratoga Park in Brooklyn and it has a loop that is a little under 0.25 miles (the closest thing to a track). It is great because most of my running trackers (Runtadtic and my Fitbit surge) only measures 0.5 mi intervals.
However, this week had been kind of cold and I do not run in temperatures lest than 30F (I do not like to wear multiple layers of clothing to run), so I had to do my interval training on a treadmill. *Insert frownie face here* The following shows my intervals:
- 0.5 mi warm up
- 0.25 mi fast and 0.25 recovery 8 times
- 0.5 cool down
- Where any speed above 8.0 and between 6.0-6.5 were considered "fast" and "recovery", respectively.
Although treadmill running is not a perfect replacement for running (we will not get into the reasons here), I did enjoy doing my intervals and I do feel that I am getting faster. However, we shall see about my speed in the next race.
*Reminder: Register for another race.