How many times have you read that the only way to improve your run times is to do Speed Work? The problem is that many of us are either too intimidated to run on a track or just can’t get there in time to do a club session after work.
For the more time-pressed and less experienced runners who still want to do some Speed Work, here are some ways we came up with for making intervals more accessible and much more fun.
1) Instead of running 400s or 800s, run for the length of one of your favourite songs. This is best done on the treadmill. Most songs last about 3 minutes so – depending on how fast your run- you might cover between 600m and 1km. This way you can focus your mind on the song and not on how long you’ve been running. Of course, it's best to choose a fairly aerobic track that will have you turning over at a relatively speedy cadence as opposed to a slow and soothing country ballad (that is more likely to lull you to sleep).
Of course, it's best to choose a fairly aerobic track that will have you turning over at a relatively speedy cadence, as opposed to a slow and soothing country ballad (that is more likely to lull you to sleep).
2) Another option is to run fixed intervals but to run with a friend. Even if they run at a different pace to you, you can still run on adjacent treadmills. If the slower one starts a couple of minutes faster, you can more or less time your intervals to be running together (for at least some of the time). There’s something nice about going through the pain together.
3) Prepare a treat for when you’ve done the hard work. Whether you prepare a delicious smoothie in advance or make sure Speed Work = Pizza Night, there’s nothing better than remembering you’ll be rewarded for your effort.
Good luck and let us know how you get on!