How exactly do I do this? I've started doing intervals with running, to some success. I like intervals more than regular running. I don't know what to focus on, though, and i still don't really know how to just got faster, even for short runs. Ideas?
Basically just run shorter distances, faster. I subscribe the Greta Weitz pholisophy that shorter intervals should be done full speed, longer ones should be done at target race speed, with a shorter rest. So, if I was tagretting a HM in 1:45, which is an 8 minute mile I might do:
4 x 1 mile, each mile 8 min, with a 75 s rest.
8 x 800m, each 4min, 45s rest
20 x 100m at full speed off a 40s rest, followed by
10 x 200m full speed off a 1:10 rest.
Maybe also some 8x800s at full speed off a 3 min rest.
Include some hill sprints. I just set my watch to go off every minute and do 1 min sprint uphill then take 2 mins to jog back down to the start, 10 reps.
I listed some other ideas on my training log:viewtopic.php?f=8&t=16086&start=15
And recently my training log has been almost all intervals so you might wanna look at that.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]