Treadmill Pyramid Intervals

A while ago Triathlete Europe tweeted about how to make the most out of your treadmill workout. One workout they suggested was a form of pyramid intervals, in the format of 1-2-3-2-1-1-2-3-2-1 with equal rest inbetween, and that's the workout I decided to do today.

I started with a 6 minute long warm up and then I kicked off my intervals. The article suggested the pace should be 'hard' so I cranked the speed up to 14.5 kilometres per hour, or 4.07 minutes per kilometre. The first minute was fine ('Is it already over?! Oh!') and during the first rest I did question if the rest really should be as long as the previous interval but during the 3rd interval at a, for me, high speed I definitely started to agreee with the length of the rest.The first five intervals felt pretty good and the last five weren't too bad either (at least not in restrospect....) but I had to work to complete the session and focus on a good technique towards the end of the intervals. I finished off the session with a few progressive kilometres and by the time I was done I was suitably tired and sweaty.

After my running I did 3x200metres front crawl, focusing on technique, and although swimming still isn't my forte I did notice that I have become a better swimmer in the last few months (even if it doesn't feel like it!). Maybe there is hope, after all...

Someone Who is Busier Than You is Running Right Now

Earlier today I read about Jeanna being in a rush so she decided to do run time effective hill interval session. Hill intervals are not only time effective, they're also give great results. Another very time effective interval session is 'Björgen intervals',  as favoured by amazing skier Marit Björgen. The format is simple, 4x4 minutes, but don't let that fool you - these babies are hard! You see, they're V02 max intervals meaning that you'll spend four minutes running at roughly 90-95% of your max pulse. But for time efficiency, they're great! With a five minute wam up, three two minute active rests between the intervals and a three minute cool down you can have the session done in 30 minutes - is that time effective or what?! Some people will advocate a three minute rest inbetween the intervals, but that's up to you. If you really do manage to push your heart rate up to 95% you might need the three minute rest.

After my Body Pump class today I ran that exact interval session, except that I added on 4x2 minute intervals in a little bit higher pace but even with cool down I was still done within 45 minutes. The legs felt pretty good, my breathing was easy and I probably could have pushed myself a little bit harder than I did...but in the same way it was  nice to run a good hard session and still feel strong. Did I feel like I hit 95% of my maximum heart rate? No, but I probably was hovering around 90%.  A heart rate monitor is definitely on the top of my 'to buy'-list!

Sometimes V02 max intervals can be a bit tricky, as it's about finding a pace which you can hold for four minutes yet you should be proper tired by the end of each interval and that balance can be hard to find. Some people will run with a heart rate monitor (the absolute best way to do it, but then you also need to know your max pulse) but if you don't you'll just have to go on feel and percieved exertion. It's a great workout regardless, and no matter how busy you are you should be able to fit in a 30 minute run!

Long Intervals

3 - 1 - 3 - 1. Those were the magic numbers, in today's long interval running session. In marathon training long intervals can be of great help to increase speed and stamina. Often people talk about 1 kilometer intervals as the intervals to do when training for a marathon but seeing that the race you're training for in actually 42.2 kilometer you will benefit greatly from even longer intervals (2-3 kilometers). Today I had set my mind to do two 3 kilometer long intervals and two 1 kilometer long intervals. The long intervals I ran at a pace of 12.5k/h and the shorter at 13k/h, with a 0.5k rest in between them. It was a fairly tough session, my legs felt a bit heavy after the Body Pump session I'd done earlier and my calves were still a bit stiff after Friday's session but I executed the run quite well - and the feeling after a punishing interval session is amazing!

If Your Legs Feel Tired...

...wear one of your marathon finisher t-shirts. 6am hill intervals on the treadmill always feel easier in a finisher t-shirt!