Heya! Two weeks ago I started with interval training. After a week of 6x 400m , a week with 8x 10 sec sprints, I got a 9x 15 sec sprint workout today.
Last week I commited myself to achieving a sub 3 hour marathon in 2026. Setting this goal helps me to mentally increase my trainingsload and commit to losing some weight while gaining strenght (I want to lose 10 - 12 kg). Sounds like fun right?
Well, after yesterday 28 km cycling and 1h strenght session, I was not that eager to cycle another 30 km and do sprinting intervals today! While it may sound counterintuive not to have a rest / easy day in between , it actually helps due to the delayed onset muscle soreness (DOMS) will probably just kick in tomorrow (after 24 - 72h) so 2 heavy workouts in a row should be more productive.
My food this week was sober but nice, loads of protein - had a nice chickensalad and some skyr with a few walnuts,
Cycling from an to work (inspired by the spinning suggestion from @unitmaster | thanks! 🙏) added some extra zone 1 - 2 training!
Plus it provided a nice morning view!
Back to running!
My training was as followed;
Part 1 - 15 min warm up @ zone 2
Part 2 (repeat 3 times) - 15 sec all out sprint - 3 min recovery jog (@ zone 1) - 15 sec all out sprint - 3 min recovery jog (@ zone 1) - 15 sec all out sprint - 5 min zone 2 easy run.
Part 3 After the last set the 5 min zone 2 easy runs became 10 min to cool down a bit
The route I took today was just a lap around some larger farm land. While there was strong headwind during the first 5 sprints, I had side wind in sprint 6 and a nice push in the back in the last 3 sprints!
Happy running!