5 Interval Strategies
Today I ran 3 miles on my boring treadmill, but I used the old interval strategy to keep me focussed, challenged and losing track of time. It was fabulous. Here’s what I did:
1. FIRST STRATEGY: Count to 10
It started with me whining in my mind about how much I wanted to skip today’s run. But I spent all day in my running gear. So shame was driving me hard to just get it over with. So, with impatience at the helm of today’s run, I cranked up my treadmill setting every 10 seconds until I maxed out at the 10 setting. Then I’d bring it down to a comfortable jog, recover my breathing, and do it all over again. Those 3 miles went by in a blur. I was dripping in sweat. And my hamstrings are talking to me now! It was terrific.
2. SECOND STRATEGY: Time it For Real
If you hate counting while you’re running, set yourself up to crank up your speed every minute. It’s perfect for getting yourself into a stride that you can only keep for a finite amount of time. No, it’s not as dynamic as my first strategy, but it’s perfect for those days when you need predictable timing.
3. THIRD STRATEGY: Run Outside and PIck Out Landmarks
This is actually my fave. I like to vary the landmarks on a run to motivate me to run fast. Sometimes it’s a sign, a tree or a parked car. Other times it’s fellow runners. I love to target runners who step loudly or breathe really hard. They bug me and so I love to try and pass them. (I know I’m that person for many people in my own way… the runner who talks too much, runs at varying paces, etc., so I feel ok about labeling some of you all, too! LOL)
4. FOURTH STRATEGY: Run With a Friend
This is so fun. Grab a friend and take turns setting the pace. It’s the perfect interval training technique because pride makes you run faster. Enough said.
5. FIFTH STRATEGY: Run UP the Hills
Especially if you’re limited on time, use a hilly run to get your intervals in gear. Run as fast as you can UP the hills. Relax down the hills. You’ll be amazed by your increased stamina, the intensity of your workout, and the great sleep you’ll have that night of the run! It’s tough. But you’ll be proud of yourself for this on!
May your next run be a good one.
Rebecca