Running Training: 1k Intervals Session

I’m going to try and temper my fury at my TomTom GPS watch. It froze midway through this session, started working again only to now refuse to upload the session to the app. Technology eh! So I will have to recount the session from memory…

I’ve really been feeling the benefit of speed sessions recently, I love how you can almost feel yourself getting fitter as you do them! Whenever I can, I go to Poole AC’s track session however I can’t make that this week so had to do a self imposed speed session using my watch as a guide.

Intervals – 1k Fast, 500m Slow

The TomTom has a ‘training’ section that includes intervals – you just set a time or distance for the warm up, each set, rest period, number of set repeats and cool down. This was where I made a small error that resulted in me running 11k instead of 8k! I set the warm up for 2km, following this with 5 sets of 1k repeats at 3:30 m/km pace. I then set the rest periods between each at what I thought was 50 seconds, but what turned out to be 500 metres. So instead of a 50 second stop-and-rest between each 1k sprint, I ran at a slow pace for 500 metres between each. I then finished the session with a 1.5km jog back home/cool down and some static stretches.


Distance: 11k
Time: 55 mins
Average pace: 4:30 m/km

Next Training

After a long run on Sunday and a speed session last night, my legs are noticeably tired so I’m still deciding what to do. I need to use some different muscle groups, so may do some really short sprints OR go swimming… Will see how the evening pans out!

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