Posted: 12/11/2013 at 15:27
Agentpenguin. In terms of Interval training, i do have a workout i do, that i incorporate into my training plans. For my Paris training i did find it helped me to improve my race speed. In my Paris plan i expected to put in one of these workouts every week. If it was a week where i was racing – i.e a half or parkrun, then i would drop it.
In my latest plan the Berlin plan – i had more races throughout the campaign, so felt when i had raced i had done my “speedwork” for that week and used the other session that week for a more relaxed run or second tempo run at marathon pace.
For Paris 2014, i will be doing less races and more interval training – hopefully back to one a week. My session consists of an 8 and a half mile run, that includes a mile warm up, then sprint flat out 2 mins, recovery jog for 3 mins and so on ...... with a warm down for the last half a mile. I don’t get too scientific about it – its a solid workout, i don’t run the intervals to a specific distance, just burn - then breathe – burn – then breathe for about 45 mins continuous! When i get tired i don’t cover as much distance in each rep, same if i have a hangover. I just do it as well as i can. The session as a whole used to be around 1hr06mins – the last one i did was about 59 mins – i’ve noticed a gradual improvement throughout the last 12 months. Other runners will do interval training with more focus on sets of distances or pyramids intervals or hill intervals, or maximum HR etc – i just go with how i feel. It’s definitely a tough “puffy” workout! The graphs on my garmin page show the spikes when i’m doing the reps so i know i’m working my heart and increasing the speed at the right time.
To try to go quicker in Paris, i am hoping to do more interval training and more core work without the need for ramping up the weekly mileage. In truth, if one wants to go quicker than sub 3 hours – the mileage will need to be increased at some point. Thankfully i am not pressurising myself for the sub3 just yet. There’s time, hopefully in the next few years, and i think building slowly to a good marathon PB is a more sensible play, while enjoying the journey which is the most important thing – and gaining more experience over the distance – which i have very little.