It is still very poor conditions for running outside where I live, so today's workout is yet another one on the treadmill. My day schedule forced me into doing the workout before work, which is better for my sleep, but slightly harder for me to have the motivation for. Even so, I fought my way through the snow to my local gym, and found my usual treadmill.
Workout plan:
- 10 minute warmup at 10 km/h / 6:00 pace.
- 4 x 800 m at slightly above 5 km pace.
- 4-500 meters easy jogging between the intervals.
- 10 minute cooldown
I tracked my run with a Garmin Forerunner 255 and a Garmin HRM-Pro Plus chest strap.
In my warmup phase I contemplated what pace I should do the 800 meter at. My current 5 km pace is somewhere slightly above 4:00, so it had to be around there. I decided on trying 16 km/h - 3:45 pace, since that was a nice number that roughly fit my plan. I knew it could be a little bit fast for me, but it was worth a shot.
My run took a total of 41 minutes and covered a distance of 7.81 km / 4.85 miles.
For the first three 800 meters I was able to keep the pace well, but at the end of the third one I was breathing hard and eyeing that distance counter closely for when I had reached my goal. I decided to lower the pace for the fourth one, and completed that at 15 km/h - 4:00 pace.
I didn't know quite what to expect for these 800 meters. This is not a distance I have run that much, but my Garmin program had it scheduled so I had to try it. In hindsight I was satisfied with my performance. I will probably see these intervals popping up in the running program soon enough, so then I'll have something to compare against.
That's my workout for today! Thank you for your attention!
Final words
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Best wishes
@Kalkulus