Evening run with my little group. Last week was speed work, the week before was hill work, so this week it was uphill sprinting.
The goal for this short but intense bit of work is to get faster as the intervals get shorter.
With that in mind, we started with a work:rest time of 30:30 seconds, and each round had 5second shorter work interval.
So the workout looked like this
30:30
25:35
20:40
15:45
10:50
10:50
Total time for the training section of the run was 6 minutes. On the way back, we also did some streetlight gear changes, going from 60% of maximum effort, to 80%, then 100%, then 80%, and finally 100% again. This was followed with a walk back recovery and repeated, before we took another short walking recovery and finished with a 1km easy jog back to our starting point.
If you’re looking to add some speed to your running but don’t know how, streetlight intervals like these are a great way to get started.
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