Well that was a different speed work than I’ve ever done in marathon training. (Or ever, maybe). I think my shortest intervals in previous plans has been 600m.
12 x 400m, with 200m recovery jogs between. Goal to run them at a pace I could be consistent with, so that last intervals were similar to first.
I decided to try to have them be around 6:40 pace, with leeway between 6:35 – 6:45. Ended up pretty decent. The first couple felt challenging. They got harder and harder, more difficult to maintain the pace. At about the 10th one I wanted to quit and seriously thought about it, figuring that 10 of them would be good enough. But I forced myself to keep going.
The times, below, look a little odd and inconsistent (between the time and pace) but it’s because the intervals ranged between .24 – .26 depending on when I looked down and pushed garmin lap button (I didn’t do them on the track, just the trail).
The results:
- 1:38 (6:35)
- 1:36 (6:27)
- 1:41 (6:46)
- 1:40 (6:40)
- 1:37 (6:32)
- 1:38 (6:34)
- 1:40 (6:41)
- 1:38 (6:36)
- 1:43 (6:37)
- 1:40 (6:44)
- 1:37 (6:47)
- 1:38 (6:35)
Interesting workout. I’ll be interested to see the effect this has on my tune up race next week and on the marathon!
This workout is difficult (in my opinion). You’re thinking “Oh, it’s only 400m!” But do 12 of them with 200m rest = hard core speed session.
Your paces are awesome. I actually think they look fairly consistent, given you were on the road vs. a track.
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