Until Saturday, I had never done speed work before. My running history can basically be summed up into: slow running and fast ish running with a couple near-vomit-inducing 5 & 10Ks thrown in there.
But since I’m trying to actually train hard and all that these days, I decided it was high time for me to start doing some speed work. The lazy / cheap college student in me didn’t want to make the trek over to the university track and pay for it, so I decided to do 400m repeats on a flat stretch of pavement about a mile away from my house!
I also had NO idea how to pace myself. The plan was to:
1. Warm up for 1 mile
2. 12x ( Sprint like a bat out of hell for 400m / jog for 400m )
3. Cool down for 1 mile
Well, apparently sprinting like a bat out of hell is not very conducive to 12 repeats while still (albeit slowly) running in between, especially for a newbie like myself.
I ended up doing 8 x 400m, walking the first 200m rest and jogging the second.
My interval times were: 1:45 / 1:46 / 1:36 / 1:38 / 1:39, so between a 6:29 and 7:02 pace!
To be honest, I had no idea I was capable of running anything with a 6 in front of it, regardless of how short the distance is. 🙂 I actually started a 9th repeat, but stopped when my watch told me I was hitting a 9:00 pace (turns out it was 6:15 so I shouldn’t have given up).
Regardless I am incredibly happy with my first attempt at speed work! I’m going to do this again next week, but focus on hitting 1:45 for all (12 this time) repeats, and jogging slowly in between (no walking!). Depending on how that goes, I might move up to 800m. But I attempted 800m repeats on the treadmill once and never quite recovered…so we shall see. 😉
Do you do speed work regularly? What kind?