The running blogs and books that I read all recommend a day of interval training in order to increase speed. Interval running is basically running a high speed segment followed by a recovery segment. The sprint/recovery recommendations vary. Some plans call for a minute sprint followed by 30 second to a minute recovery. Or some variation of this formula based on time. Many runners will measure sprints in terms of distance….repeats of 400 meters up to a mile depending on what distance race you are training for. The shorter, higher intensity repeats 400-800 meters are good for shorter races 5-10K for example. The 1600 or one mile repeats are designed for longer races. Using this method, recovery varies – usually a minute or two or the time it takes for your heart rate to drop into zone 1 which is 50-60% of your maximum heart rate (for me this is 119-131). A general way to figure out your max heart rate is 220 – age. This is a really inexact formula though – other factors come into play such as fitness level, resting heart rate, etc… Here is one online tool for heart rate related stuff: Heart Rate Calculator. You can run distance intervals on a track or use a GPS tool like the Garmin 405.
I have a hard time with intervals… I am pretty OCD about logging miles and speed and intervals will obviously lead to a slower overall time since you’re building in recovery. I start out intending to run intervals, run a few and then just end up running a set distance….always missing the point.
Recently, I’ve tried to make a better effort to run an interval day. It’s too early for me to tell you that intervals have really increased my speed. It is kind of fun to run though. It is easier to push yourself, push the speed because you are anticipating a recovery. When I’m just running for distance, there is always the urge to slow down a little to save it for the end. With sprints, I don’t have to worry about it. Speed intervals are a good high too…as I run my sprint, in my head I am an Olympic athlete approaching the finish or maybe the Road Runner…*beep beep*
