So I've shaken up my running schedule just really because I fancied a change...
I'm experimenting with 2 times 'lazy intervals' (my own term) and then a short/ long slow fun HR tempp.
So the schedule looks like this:
- intervals 1
- intervals 2
- short HR tempo run
- rest
- intervals 1
- intervals 2
- long HR tempo run
- rest
Note that it's an 8 day schedule, and I might chuck an extra rest day in there somewhere, or swap and change as I see fit....
I've stuck to this so far, so my last days have been thus:
Sunday - intervals 1
Or lazy intervals..... by this I mean 6 400s, more or less, around the local park, with the first three warm ups and the second three a bit faster, but not all out...
My intended pace for each 4-5-- meter interval is:
- 4.30
- 4.20
- 4.10
- 4.00
- 4.00
- 4.00
This is easy enough going for me to be able to repeat the next day, but i wouldn't want to do this every day!
Monday - intervals 2
Rinse and repeat - clearly I found this a little easier than the day before given the lower HR! Or then again I did go a bit slower!
Tuesday - 6K slow run
Honestly this was surprisingly challenging, doing a 6K in 37 minutes when I'd usually bash round in 28..... I basically just kept to around a 6.20 pace ish and walked when necessary not letting my HR get above 150, actually kept it quite a long way below that!
Thursday - intervals 1
And then rinse and repeat...
With a little cool down this time
Friday - intervals 2
I found this quite hard, but i noticed I was running a quite fast paceed last three, i guess I'm just into it!
NOT keen on that HR, need to calm it down!
Saturday - 'long' slow run...
So I had to go pick up some cans of spray paint to fix some scrapes in the car, fortunately the nearest Halfords was almost exactly 4Ks away, meaning an out and back of 8K which was precisely the distance I wanted to run!
8Ks isn't long, but it's a different stress on the legs running slow, you spend more time with weight on yer legs than running faster, and I've been running more, so dropping down the 'long' runs for a couple of weeks makes sense.
Quite happy with the pace here: 6.30 and 139BPM average, quite a bit of walking in this as there were busy areas which required it! Which is fine on a HR run!
So far so good....
This may look repetitive, but I've quite enjoyed myself, the fact that I'm not going all out helps with getting out there.
It is a struggle to keep the kit washed mind you doing more runs!