As a rule of thumb, you shouldn't start true speed work until you've been able to build up a decent amount of endurance. For me, it was being able to run for an hour straight at roughly a 5.7 mph pace. Your mph could probably be a little less, but that 5.7 mark was a personal goal I had set for myself. I think this is where some people who want to get into running and then lose interest make mistakes. If you've only been running for 2 months and you're already trying to shave 5 minutes off of your 5k time, you're probably going to get frustrated. I'm not saying it can't be done, but running takes a good amount of both patience and dedication. Results aren't overnight.
So if you're ready to break up your 5k runs with some speed training, here are some good tips to take into consideration. Remember: endurance first, speed later.
It Should Be Hard
While my first interval run made me want to go home and cry and burn my running shoes and cry some more, it's important to understand that these runs aren't supposed to be easy. They should push you and you should feel more sore and tired afterwards than you would after a normal run. If it feels like nothing, you need to either shorten the amount of time between your intervals or choose a faster mph. When you head to the gym with intervals in mind, you should know you're not in for an "easy day". However, if you can't make it through a half hour run, you're probably going too fast. The intervals I'm going to post below are great for intermediate runners, but feel free to alter the mph's to suit yourself. You should be pushing yourself, but you also shouldn't be endangering yourself. Since you've been running and building up endurance prior to starting speed work, you should have a good gauge of what you can and can't handle.
You Don't Need An Hour Long Interval Run
As many folks say, interval training is more about quality as opposed to quantity. These runs are meant to be difficult, so doing roughly a half hour to forty minutes worth of intervals should be plenty. In that time span, try and hit about 3 miles. If you're falling short of that, set a goal and get yourself there.
Not So Fast, Champ
Another common interval mistake is that runners are so fired up going into them that they crank the mph to 8 out of the gate and come out blazing. At this rate, you're 10 minutes into your run & you've submitted yourself to a light jog because you feel like you're going to keel over. It's a great idea to make a note card and set it on the treadmill. On this card, write the time on one side and the mph on the other. Not only will it keep your mind occupied, it will ensure you don't get ahead of yourself. Try something along these lines:
These are the "intermediate intervals" I started with from Sparkpeople.com..
They also have sets for beginners & more advanced runners. Feel free to use this set or modify it to your own comfort level. Remember to push yourself, but not to the point of total exhaustion. Difficult, yes. Impossible, no.
Warm up at a 5mph pace for 5 minutes
Minute 1 6 mph
Minute 3 5.5 mph
Minute 5 6.2 mph
Minute 6 5.3 mph
Minute 8 6 mph
Minute 10 5.5 mph
Minute 12 6.2 mph
Minute 13 5.3 mph
Minute 15 6 mph
Minute 17 5.5 mph
Minute 19 6.2 mph
Minute 20 5.3 mph
Minute 22 6 mph
Minute 24 5.5 mph
Minute 26 6.2 mph
Minute 27 5.2 mph
Minute 29 6 mph
Minute 31 5.5 mph
Minute 33 6.2 mph
Minute 34 5.2 mph
Cool down at a 5mph pace for 5 minutes
Warm Up, Cool Down
It's really really really important not to skip your warm up and cool down when you're doing intervals. Your muscles are working overtime, so don't abuse them even further by neglecting a warm up or cool down. As another rule of thumb, try and keep these at the same pace.
By throwing an interval run into your routine once or maybe twice a week (if you're running 4-5 times per week), you should definitely start to see an increase in your strength, endurance, and speed. Remember: don't make every run and interval run, and be smart with your pacing.
Keep Running,
Kelli
