It’s actually been quite awhile since I have done a formal interval session.
Maybe a few months?
Anyways, I want to start working on my leg speed/turnover, so one of my goals this week was to attempt some mile repeats at the local running track (which is thirty seconds from my front door).
Tuesday Track Workout
Running: 11.02 miles
- Warm Up
- 4 X 1 mile (800 recovery)
- Cool Down (more like a crawl)
Mile splits were: 6:10, 6:07, 6:09, and 5:58 (no idea how that happened).
When I do mile repeats, I like to do in the 3-4 mile range. Anything less than that doesn’t really feel challenging, but anything more than that feels like it should be illegal.
I didn’t really have a goal time for each mile (I have no idea where my running fitness stands), so I just gave it my all every single mile to see where I ended up.
That workout completely trashed me, but I was very happy with the results! I hate to say it, but cross training really does help improve your running performance. I used to have the mindset that “running as many miles as possible with make you the best runner.”
To me, the mile is a "middle distance." It’s short enough to be run fast enough to build speed, but it’s also long enough to build stamina and endurance. I want to have a combination of both, so I think it is the best workout for me right. As of now, I’m not interested in long distance, but I’m also not interested in short distance. Going out for an 8-10 mile run just feels “right.”
How often do you do mile repeats? What is your favorite speed workout?