Intervals!

Originally posted on January 31, 2015, by cruisingrunner

New Zealand has been good for me. I have reached a running plateau of 8-10k, so as much as I hate to admit it, it’s time to add speed-work back in. I despise speed work while in the act, but I always love the strength and speed I get from doing it. Every time, I mean every time I have PR’d in a road race it’s been after extensive interval training on a track. The interval distance I would choose seemed to make less of a difference than the fact that I was doing it at all. So, yesterday I pumped myself up and headed out behind the Opua boatyard to the cycle track and did 5k of the following intervals:

1 x 0.2k sprint
1 x 0.1k walk
1 x 0.2k jog

Felt good. Today will be a “long run” if/when it stops raining.