Here is what I will be doing in the next few weeks...
Good ole Interval Training....
Training plan I found - read it HERE or see below....
Aim for four training days to start. Take three rest days, one of which can involve light cross training or walking. Avoid performing interval routines on consecutive days and give the muscles a chance to recover properly.
Sunday - this is distance run day! Start with a 6-mile run at a comfortable pace.
Monday - rest day (total rest)
Tuesday – standard interval workout. Start with a simple pattern. 30 second of intense running followed by 1 minute of moderate running is great. Repeat the pattern 10 times. Remember to warm up and cool down!
Wednesday - 4-mile tempo run
Thursday - rest day
Friday - pyramid interval workout. Run for 30 seconds at high intensity followed by 60 seconds at low intensity. Work up to 45 seconds, then 60 seconds and finally 90 seconds before reversing the order.
Saturday - rest dayEach week of a running interval training plan should be slightly different to help combat boredom and make the plan more effective. Obviously the workouts will get progressively more challenging but that will happen gradually so you’ll feel challenged but not completely overwhelmed.
I really like this.... BUT I only have 10 days right now until the race, so.... you know I am going to make up my own until then;)
This morning I started my own little dohiggy...
1 - 1.5 mile ~ fast tempo
1.5 - 2 mile ~ recovery (normal tempo)
2 - 2.5 mile ~ fast tempo
2.5 - 2.75 mile ~ recovery (normal tempo)
2.75 mile - 3 mile ~ fast tempo
Total time - 27 minutes... not too bad.
I found this article really interesting - 6 Tips to Running Faster - read it HERE. And... since I will be running my first marathon in December - I may incorporate a little of this HERE. We will see... I might use this first race to enjoy and just get to the end of 26.2 miles. AGH!!!!
Do you do intervals? Any tips? Races next weekend?