Tried something new today - interval running. Here's how it went...Got to the stadium around 5:30pm. Managed to consistently run 1:47 per lap for 4 laps. Time rest in between running is 3 times the time spent running, which is about 5:15. Before that did a 1km warm-up and after that did a 800m warmdown. Followed by stretches.
Gosh! Although it was only 4 laps of running, it really takes alot out of you! During the 3rd lap, I was struggling after 300m. Never had 100m looked so unattainable to me before. Even after the 5min rest, the last lap was a real test of mind over body. But it looks like I am supposed to increase these kind of training technique if I am to improve on my running.
The book I am reading from says that this is all part of strength training, and it goes a long way to improving your timing. So it looks like no way out for me - I'll have to stick at it if I'm ever going to run the marathon by Dec this year.
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3 comments:
menmoch,
interval training is pretty effective in improving ur run timing...
caution to build up slowly as ur heart may not be able to take the beat...
try 6x800m increase to 10x800m...
or try the 4(laps)-3(laps)-2(laps)-1(lap) interval
the avg time u achieve fr ur 6x800m will be roughly ur marathon timing..
(eg. 5 mins for 800m = to 5 hrs marathon time)
:)
Hi, here's a little something i learn in school. For long distance interval training, try to do 800m. Start off with 4x800m. The work to rest ratio should be 1 : 1. Meaning, if you use 4 minutes to run 1 rep of 800m, rest for 4 minutes.
Cheers to running
I recommend buying Runners World. They use to have a lot of good training programs and tips.
I used to (back in 2002) run 6*800 or sometimes 8*800 on approximately 2.30 - 2.40 per 800. That was hard work for me. Actually a bit too hard and I also got injured. With this I tried to get some speed and it is too fast for Marathon training. I definitely found it much easier doing this running with others. In Tokyo I was a member of Namban Rengo, a great running club. Check their website.
Good on you Eric, keep running!
/Mats
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