Fast Hard Running – Flying Intervals session!

Posted on Feb 24, 2012 under 5-10k, Intervals | No Comment

First intervals session in quite some time. Weather has been mild so put on shorts for first time this year, and light long sleeve running top. Was a bit cold at first but soon warmed up with a gentle 2k, and then launched into 5k of 1km intervals. I set myself a goal pace of 5:30 which would equate to a 27:30 5km and just attempted to run around that pace. Felt I was going too quick at first as the Garmin pace was showing 5:10 per km so I slowed a bit and ended up doing the first one in 5:31 – so far so good. Realised I had found a bit of a circuit so decided to keep going round it for consistency, and by the 3rd km, although I wasn’t running harder, my pace seemed to be going quicker and I had to slow down. Nonetheless, my pace for each km was getting quicker and I even put on some bursts of speed. By the last KM, the Garmin was reading 4:56 per km which was quite astonishing and the last km was the fastest of all, but I slowed towards the end as was feeling it by then.

All in all a fast flying intervals session where I felt good, and the combined time of the intervals was 26:33, so if I can put that sort of pace together consistently without 3 minute rest breaks, my 5k time should start coming down dramatically, and I can start looking forward to a half decent 10k race time over the summer!

Intervals Breakdown:

2k easy run warmup

5* 1k at goal pace of 5:30 with 3 minute rest breaks

5:31
5:18
5:19
5:12
5:11

1k gentle cool down.

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