Today’s training session focussed on speedwork, with the goal to gradually increase my Lactate Threshold (so I will be able to not only run faster, but more importantly to maintain a faster pace for a longer period.)
My trainings setup was as followed:
- 10 min warming up at heartrate zone 1
- 3x easy strides, 15 sec around 3:40 - 4:00 | 1 min recovery jog between each rep.
- 5x 800m interval at goal pace 3:55 / km | between sets 90 seconds of recovery.
- 10 min cooling down in zone 1
The warming up felt smooth, whereas last week I had to get used to zone 1 as it felt somewhat unnatural compared to zone 2. My muscle memory seems to start accepting this slower pace aswell. Which honestly is great as it provides to the opportunity to put all your energy in the quality sessions!
The 3 strides felt almost too easy as I normally do 20 sec and at a little faster pace, but strides are not speed work but more technique and activation.
All 3 strides ended well within the goal range:
Now time for the main training! 5x 800m as a first step today! I noticed my own pitfall right after starting the first interval as I again started a little too strong. But after a few 100m I found my cool again and stayed on the goal.
This set was successful and makes room for the next building steps (1000m and 1200m reps in the next weeks!). After the last rep I did a 10 min cooling down in zone 1.
In order to maintain the 7 day trainingweeks I also included some cross training and went for some extra cycling kilometers, that will help me speed up recovery so I can do a few more hard sessions later this week!
Happy running!