Wk2 d1 Interval sessions…

Finally back inline with the schedule I set of to the gym for my allocated interval session. I always intended on doing a number of my interval sessions on the treadmill as I believe I can push the speed a lot more than I would be able to do on the streets.

The RW schedule is actually quite a toughy with the splits having a distance of 1.5miles armed with the worst case speeds I headed for a lunchtime gym session across the road from work. I have had to tailor these plans a little to fit into the hour that I’m allocated and have sacrificed the warmup and down distances to allow me a run of less than 50mins giving me 10mins or so to change and get back. The run today went as follows:
1km warmup @ ~10.5km/h
3×2.4km fasts @ 12-15.5km/h (800me recovery @ 10.5)
1km warmdown.

I really tested myself on the fasts today, breaking them into 3 sections 1km@ 15km/h, 1km@14.5km/h and 0.4km@15.5km/h. I’m aware none of these speeds are achievable on the street but it’s worth pushing myself and my heart rate! On the final interval I even put in a bit more raising the speed to around 17km/h but not for too long!

Good session today, worryingly I can feel a blister starting to form on my left big toe so need to watch that, but in stark contrast to yesterday. Did the 10k in under 48mins and baring in mind that includes a 1km warmup that’s not too bad!

6m slow run tomorrow, hopefully won’t be too bad, only concern is my lack of a rest day!