First Interval

Today at the gym, I tried something new: an interval workout. After much reading, etc., the consensus is that interval workouts are a vital part of any training program. So, after plugging my 10K time into the McMillan Racing Calculator to get training times, I ran the following 5.5 mile workout in 44:51 on the treadmill:

2x400 normal (9:22 pace)
1x400 pace (7:03 pace)
1x400 normal (9:22 pace)

1x800 pace (7:03 pace)
1x800 normal (9:22 pace)

1x800 pace (7:03 pace)
1x800 normal (9:22 pace)

1x800 pace (7:03 pace)
1x800 normal (9:22 pace)

1x800 pace (7:03 pace)
1x800 normal (9:22 pace)

1x400 pace (6:20 pace)
1x800 normal (10:00 pace)

As per my last several workouts, my Garmin footpod registered a faster speed and pace than the treadmill, with an interval pace of around 6:45 and recovery pace around 9:00. This is a graph of heart rate and pace:




(I HAVE to get better at images in blogger...)

Anyway, the footpod had the workout right at 6 miles and not 5.5 miles as per the treadmill. It was a really tough workout and I am wiped out. Heart rate topped out at 164 (about 87% max HR). But it is true: it makes you push yourself. And the time went by faster, as I was counting down the time left in each interval or the time time left until I had to speed up. Not sure how many interval workouts I need a week, but this is a good workout for sure.