As I've previously blogged, I follow some pretty awesome runners on Strava, and I try to pay attention to fast people in hopes of learning new tricks and gaining some of their wisdom.

The other day, I noticed an athlete who did a very interesting workout. In it, he ran out to a particular location, ran around the block repeatedly, then ran back to his starting point. When I looked at his pacing information, I noticed that he was doing intervals as he ran around the block. I thought it was really interesting to do a series of short, fast intervals in the middle of an eight-mile run.

So, I thought I'd give it a try. Here's the workout I did, which is a slight modification of the original.

  • Warm up: 3 miles at an easy pace
  • Intervals: 10 repetitions of 1 minute at 5:00/mile pace or so, followed by 1 minute at recovery pace (about 3 miles)
  • Cool down: 3 miles at an easy pace
Here's my pace graph:

It was really interesting to do these shorter intervals after 3 miles of steady running, and then to finish off with another 3 miles. The intervals are short enough that it feels pretty easy to crank through them. (I can run pretty much any pace for just sixty seconds, right??) Ten seems to be just the right number of repetitions, too. By the end, my muscles were full of acid and my pace was starting to suffer -- but only just. It seems that the workout takes an athlete right up to the saturation point.

Give it a try!

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