I did "regular" old-school VO2 pushin' intervals for the first time in awhile today.
5x1000m with 3:30 rests between each.
I don't usually get into this kind of detail on my blog about my training, but just wanted to capture this one as I'm pretty sure I did it right this time!
Target pace: 4:00/km
Interval 1: 1000m 3:58/km @ 173bpm (max 180bpm)
Interval 2: 1000m 3:59/km @ 176bpm (max 182bpm)
Interval 3: 1000m 4:00/km @ 176bpm (max 184bpm)
Interval 4: 1000m 4:03/km @ 177bpm (max 184bpm)
Interval 5: 1000m 3:57/km @ 178bpm (max 187bpm)
Each interval became a little tougher, but I held the pace pretty well and made sure I finished strong on the last one.
There's another workout that's been gaining some traction in running circles, it's the 10-20-30.
- 10 seconds very fast
- 20 seconds moderate
- 30 seconds very slow
Repeat the above 5 times in succession, take a 2 minute break, and do it again. Repeat this 3-5 times, and allegedly you end up running 5k's much faster (according to one study anyway).
It's counter-intuitive, as the usual wisdom is that running at VO2 for 4-6 minutes gives the best 5km gains... but really it's all about pushing your body's limits and getting adaptations, so why not try it?