Sunday, January 11, 2015

3:06 PM
Wave Chasing Intervals
After not running much in 2014 due to the other demands of my Fitness Project, I am striding into 2015 a lot slower than I am used to being. I started the long slog of getting fast again with a really fun and challenging interval workout today that I thought was worth sharing:

Duration: 1 hour
Distance: 8 miles
Equipment: iPhone or Garmin to measure distance
Terrain: Flat trail

Warm up: 1 mile easy to moderate
Interval 1: 0.25 mi hard (e.g., 5 K race pace) / 0.25 mi easy
Interval 2: 0.25 mi hard / 0.25 mi easy
Interval 3: 0.50 mi hard / 0.25 mi easy
Interval 4: 0.50 mi hard / 0.25 mi easy
Interval 5: 0.75 mi hard / 0.25 mi easy
Interval 6: 0.75 mi hard / 0.25 mi easy
Interval 7: 0.50 mi hard / 0.25 mi easy
Interval 8: 0.50 mi hard / 0.25 mi easy
Interval 9: 0.25 mi hard / 0.25 mi easy
Interval 10: 0.25 mi hard / 0.25 mi easy

The beauty of this pyramid interval sequence is that the change-ups kept it interesting. Also, by doing this workout on a trail instead of mind-numbingly around the track I found that I could focus on the scenery and pick out points along the way (I bet it is 0.25 miles to that tree up there) instead of dwelling on the burning in my legs and lungs.

Variations that I intend to try on future runs include: adding additional 0.25 mile intervals (perhaps four instead of two at the beginning and end of the pyramid), and adding a 1.0-mile interval as the peak of the pyramid.

If you try this workout and like it, please let me know! Also, if you have any faves, please share!

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