Interval running: running intermittent parts of a single run alternating between a fast pace and a recovery pace
I consider myself the average runner. I have been running somewhat regularly for over 15 years now. Just over the past couple of years though has it really sunk in that to be a better runner you have to run more. Of course I knew this, but actually doing it is tough. The Nike slogan, Just Do It, gets old after a while.
Running and running without any significant improvement sucks the motivation away. Running alone is not enough. You have to start incorporating some new tools to both keep it interesting and methodically get better. Just in this past week I’ve knocked a minute off of my three mile time. How you may ask? By doing intervals that’s how.
Since I’ve started running pretty often again (three to four times a week over the last few months) my three mile time has been around 24:00. Today I ran a 22:58 by doing quarter mile intervals every other quarter mile. I started (on the treadmill) doing a pace of 6.4 miles an hour to get warmed up. Then I ratcheted it up to 8.6 for a quarter. 6.6 for a resting quarter followed by another quarter at 8.8. That was mile one. I did the same thing for miles two and three, adding speed to both my resting and interval paces with an almost personal best time for the entire three mile run.Doing intervals made the run seem to go by quicker. It also give me the confidence to know I can run a fast pace – quite faster than my ultimate running goal pace – for a substantial amount off time.
I now have all kinds of ideas on how to use intervals to further improve my times. With each run there’s a couple of things you can do. You can either increase your interval (and rest) speeds or you can increase the distance of each interval ran till you’re ultimately flying for the full desired distance.
- Option A: Increase interval (and recovery) speeds
- Option B: Increase interval lengths
Example:
- run 1: quarter mile easy pace, quarter mile fast pace, repeat for desired distance
- run 2: .2 miles easy pace, .3 miles interval, repeat until desired distance is achieved.
Obviously insert your own numbers here as every runner will have a different starting capacity for both speed and the time he or she can run at a certain speed. Any runner however, should find intervals an effective and confidence inspiring method to improve their run times and reach their overall goals. Intervals can be done both outdoors and on a treadmill. Of course, intervals outdoors will require running with something, say a GPS watch, to help maintain both the fast and the recovery pace.
Right now I have two running goals – run a 20:59 three mile and a 9:59 mile and a half. Today I ran the first mile and a half in just over twelve minutes. That means I ran the other half of the run in just under eleven minutes. I’m almost there for one of my goals. I think intervals might well be the key to reaching both of them.
Note: doing a quick internet search on interval training suggests not to do intervals for every run, but to mix it up, and say, incorporate them once a week or so. Let me stress: I am not an expert. I have zero credentials when it comes to running. I’m just sharing what works for me. As someone who has to really work at being a good runner, I think the average runner could benefit from some of the tips I’ve picked up along the way
