I was told, in no uncertain terms, that I was to run five miles today. In tervals.
I tried to get out of it by clearing the snow from the drive into a small pile…
… but I really didn’t think this was going to carry any weight as an argument, so I set to at lunch-time to perform the required intervals.
It was always going to be tougher than normal: firstly because I was knackered from shovelling snow; and secondly because I only normally do about 3 miles when I’m doing intervals!
I started at 6mph and alternated between this and 7.5mph, plus half a mph for each time around, until I got to 10mph at the 3-mile mark.
I then ran at 8mph until my heart-rate rose to 176 and dropped back to 6mph until my heart-rate fell to 164. And repeated until I reached the required distance.
The result, 5 miles in a very sweaty 42 minutes… an average of 7.14mph. There are easier ways to get to this mean speed, but apparently intervals is what will give me more speed overall, so it’s well worth the effort!
