Tag Archives: intervals

Intervals Schmintervals

10 Jan

So…spring marathon training season is in gear, and I need to get my ass into gear. It’s always a little “rough” getting back into the swing of things after a little hiatus from hitting the hardtop. It’s especially tricky to get motivated when you have to train in the occasionally inclement /¬†arctic weather of Minnesota. I’m hearty, but even I have my limts!

This year, I’m considering two marathons: a spring and a fall. Not sure what’s gotten into me, but let’s hope it’s not terminal.

Although this time around, I really do intend on training for real!!!

As proof positive of this new found motivation, I’ve actually decided to add speed intervals to my repertoire. This is a first. I know that every single training plan out there has some kind of interval work, I’ve never actually done them. That all changes now.

This is a nice little interval workout that I’ve become quite fond of. It’s easily adaptable to fit your needs and doesn’t take long. It’s designed for a treadmill, but can be easily modified for outdoor training.

  • 1/4 mile at 6.7 mph
  • 1/4 mile at 7 mph
  • 1/4 mile at 6.7 mph
  • 1/4 mile at 7.5 mph
  • 1/4 mile at 6.7 mph
  • 1/4 mile at 8.0 mph
  • 1/4 mile at 6.7 mph
  • 1/4 mile at 8.5 mph
  • 1/4 mile at 6.7 mph
  • 1/4 mile at 9 mph
  • 1/4 mile at 6.7 mph
  • 1/4 mile at 9.5 mph
  • 1/4 mile at 6.7 mph
  • 1/4 mile at 10 mph
  • 1/4 mile at 6.7 mph
  • 1/4 mile at 8 mph
  • 1/4 mile at 6.7 mph
  • 1/4 mile at 7.5 mph
  • 1/4 mile at 6.7 mph

Follow this with a ten minute cool down at 3.7 mph with an incline of between 10 and 15.

As your training progresses, feel free to up the intervals to .3 miles. It may not seem like much, but you will definitely feel the difference! Or you can set a specific amount of time and repaet intervals until the time elapses.

Happy running!!