well, my first speed session was... umm... interesting.
first mistake, i did it as part of my jog home from work on monday night. so along the busy pavements of central and south london. difficult to find stretches of 400m, let alone a mile, where your pace isn't governed by how much dodging round lamps, peds, traffic lights you need to do. Rookie error.
second mistake, went for the 6x1mi plan. clearly i'm not up to that yet.
third mistake, didn't factor in the heat, was about 25C on monday night, and I was knackered after the first "interval".
the whole session ended up a bit of a damp squib. I did a mile, with the intention of sticking to my planned 10k pace (i.e. current pace minus a couple of seconds). With the heat and the obstructions, i struggled to maintain this pace and completed it in 7:40 which is about 25 seconds off my current 10k PB.
Too knackered to consider 5 more of those i decided i'd do 800m reps instead. Did one of those, thought I might be able to go a bit quicker than 7:40, finished it exactly in 7:40 pace.
then decided i'd do 400m reps instead. pace didn't improve, although i did do 5 x 400m reps. The recovery periods were determinted by the route i took home, i.e. i tried to do my intervals on the long, straight, uninterrupted bits, and recoveries on the busier sections that cross roads, etc. So, basically, it was all over the place.
i'm going to do a tempo session this week, 15 mins warm up, 20-25 min tempo (comfortably hard, not trying to stick to a pre-determined pace) 10-15mins cool down jog. Next mon/tue i'll do intervals again but i'll cycle home first and do the intervals at the track round the corner from my house, which is what i should've done in the first place. we live and learn