Intervals getting quicker.

I believe that a great impact on my improved speed lately is the Interval sessions that I do at the local track. Be interesting to post your interval sessions and paces etc. Also include your tempo workouts.

Tues 15th Jan 2008
800 Repeats - 8 x 800s with 1 minute recovery.
I averaged over the 800s 2:53 - 5:46 mile pace.

Wed 16th Jan 2008 - 5K TT: 18:57 - 6:06 mile pace.

Thurs 17th Jan 2008

Tempo Mile Reps - One mile at a fast pace, with 2 minute rest - early full recovery x 5
I did them all round 6:27 pace, though the last one I did in 5:55

Tues 29th Jan 2008

2:30 reverse - run out for 2:30 and on the whistle run back-this is all about pacing yourself so you dont go out too fast, but likewise you want to be crossing the line back when he is counting down to end the 3 minutes interval. 1 minute rest in between x 6.

1:5:49pace
2:5:33pace
3:5:43pace
4:5:45pace
5:5:38pace
6:5:22pace

maximum pace was 3:58 m/mile This averags out at 0.87miles per interval.


Looking at the Mcmillan calculator as I go, I like to see what kind of training zone I fall into. I was initially going off a 10k time of 40mins, and I was pretty much similar to the recommended paces for it.
Now, after last nights session I have looked at the Mcmillan calc and put in my recent 5k time, and I am quicker than the results of that, so gettig faster indeed.

With this session it looks as though I fall in the training zone of about 18minute 5k/37:24 10k (definitely should be able to go sub 40.)

5K PB

I have just got to share this with you guys, as I feel on top of the world, no exaggeration.
For a while I have been thinking about if I could go sub 20 for the 5k, and tonight, I (foolishly, after a very hard track session last night), set out and had a go at it. So it was not an official race, it was a time trial on my own with my garmin.In actual fact I stepped out of the door with the intention of just going by feel, and to my suprise without even pushing it I did the first mile in 6:30.It was then I thought, well to run a 5k sub 20 I need to run at 6:27 pace, so it was only at this time that I decided to try for the 5k PR.Mile 2 was covered in 5:50. It was fast, too fast I thought, as I though that I was not going to be able to sustain the pace for the rest of the route. Mile 3 felt a lot slower, as I was tiring, breathig was laboured, yet more controlled. I was focusing on breathing from my diaphragm, and it helped. The last part of the 5k was uphill, and I gave it my all, and covered it in 37 seconds, very quick.
I clocked my Garmin and screamed to myself, as it read 18:57!!!!!!
That is 63 seconds under my 2008 goal!
I have finally got it, and it want even a race, and I did it on the back of a really hard track session. I am not saying that if I was fresher I may have done better, or even in a race, but I would think it would be a bit quicker.
Ayhow, who cares, I have done it, and I am over the moon. Whats next??? Sub 18? God, I dont think I will be able to do that!
Please leave f/b. Thanks guys.

Hard Track session

here is what we did tonight at the track:

2x300m
2x400m
2x600m
2x400m
2x300m
In between each rep was a 1 minute rest
Overall average was 5:05 per mile, with mile splits of:

1-5:12
2-5:11
0.58-2:42(4:41 pace)

I worked hard, and felt strong. There are 2 groups at the track, one for average runners like myelf, and one for the top runners, they do extra each set. In my group I lead for most of the intervals which suprised me. Really gives you a confidence boost, and I got a lot of praise off coach. Also noticed that the sub 40 10kers were quite a few seconds behind me each interval, so that is good too.

A New Year: New Goals

Well, my aims for this year are sub 40 for the 10K, and sub 19 for the 5k.
I have just finished my 8 week long MAF training peaking at 70miles.

Now I am doing track workout on Tues, Tempo on Thurs, either alone or with CH.Hill work Sat.

I am trying to develop my strength and speed now and have cut down the mileage to get me sub 40.

When I am ready I will test myself.
Recent workouts have been.
8x1:30 reverse, averaging 5:47m/pace at track
Treadmill: 4x1mile at 15km 1mile at 16/17km, with a recovery
Treadmill: 8km in 34:28 - 6:57 pace.