Speedwork – 400m intervals – progress!

Posted on Aug 13, 2009 under Intervals, Milestones, Speedwork, The Mile | No Comment

First proper speedwork session and the results were interesting:

2k warm up

8x400m at

1:35
1:36
1:52 (uphill section)
1:35
1:37
1:47 (uphill)
1:30
1:38

with 3 minute walking recoveries

2k cool down.

Means I averaged 6:36/mile for the 2 miles, obviously with breaks, but if I can run 1:30 for a quarter of a mile it means with some work I should be able to get to 3:00 for half a mile, then 6:00 (or 5:59) for a mile! I have the speed, and with more intervals and I can find the endurance. Cool down felt nice and easy, legs were tightening a bit but lungs felt fine. Enjoyed being able to just go flat out then rest. Then flat out again. Got pace per k down to 3:44/k which is starting to seriously motor for me – the only trouble is at that pace it’s more tricky to avoid prams, bikes, pedestrians and car doors opening suddenly in front of you!!!

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