Anyone else here use intervals to increase your speed? I just PR'd my last half a few weeks back, but although it was my best time, I didn't make my goal, which would have been about 5 minutes faster.
I'm taking the next few months to dial back my mileage a little and work on my speed, so Mondays are my speedwork day. I'm doing 1/4 mile or 1/3 mile interval repeats (depending on where I end up running!). So here's my question... when I hit the end of each interval, I'm whipped! So pooped, that sometimes I need to walk for 10-20 seconds to catch my breath, then I pick up and slowly run the recovery interval.
A typical session for me would be about a 1 mile warm up, 2 miles of interval repeats (1/4 mile fast, 1/4 mile recovery, total of 4 fast intervals and 4 recovery ones), then a 1 mile cool-down.
My race pace is about 10 mins / mile for a 10K or less, closer to 10:30 for a half marathon. My 1/4 mile fast intervals are just under 2 mins, which would equate to an 8 min / mile pace. At the end of those 2 mins, I'm ready to drop.. I'm giving it everything I have, and my recovery interval is crazy slow! I'm finding that if I were to time those 2 miles where I'm doing fast / recovery, I actually end up SLOWER in total than if I'd just run my normal pace!
Is this normal? Should I be slowing down my fast intervals a bit, or trust that it's just going to work out in the long run?
Thanks for any advice... I really want to get faster! :-)
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