Interval training 800m x 6

I missed a weekend LSD and back on my weekly interval. 800m x 6, 3 mins rest, 5:15 target pace.


However, other than the first three splits, I drift to 5:30 then 5:45 pace. With just 1.5 weeks away, I am drifting off my form... My peak possibly has occurred a few weeks ago already...

Interval Training 400m x 6

After the long 60km during the weekend, I just want to do something short. Decided to have 400mx6, 1.5 mins rest, 4:30 target time.



However, the body is not fully recovered. Other than the first split, I am not able to hold on the 4:30 pace. Drifting to 4:45 to 5:00.

Interval training 400m x 5

Today, time is tight since I have a tele-conference at 10:30pm. Therefore, I shorten the interval training to 400m x 6, 1:30 rest in between. But I up the target pace to 4:30. Never try to run at that speed for interval training.


The pace for the 6 intervals are - 4:11, 4:16, 4:15, 4:27, 4:55, 4:53
Obviously, the 4:30 pace is still too fast for me. Not able to keep the pace in the last 2 intervals. The resting period is also a bit too short as my HR have not come down sufficiently yet. Next time, maybe I should have 2 min rest in between and try it again. Hope that I can have the HR goes down to below 130 before the next interval starts.

Interval training 800m x 6

This week, I am re-doing the 5:00 pace 800m interval training. This time, trying to keep the initial pace slower. This time 800m x 6, 3 min rest in between at a target pace of 5:00.


The SportTracks has some problem in accurately getting the splits. From Garmin Training Center, my six splits are 4:57, 5:04, 5:01, 5:19, 5:08, 5:14. Pretty good consider split 1 & 4 contain a 200m uphill section.

Interval training 800m x 6

My interval training day!



I went for 800m x 6. It is shorter than my last 800m interval which I did 8 repeats. But this time, I shorten the rest from 3 mins to 2 mins and want to up the pace from 6:00 to 5:30. Although I manage faster pace, but I think it is only at 5:45 level.

Interval training 400m x 10

Today's training is try to emulate the run/walk sequence that I am planning to use during Army Half Marathon. I am planning to do a 1:1 ratio by time, 6 min pace running, 8 min pace walking. So, the average pace will be 7 min and I will finish the 21km at 147mins (2 hr 27 mins).



I ran too fast in my first 5 intervals and drive my heart rate to 165+. My last 5 running get to the right pace but my walking is too slow. Overall average is 7:06 per km. But I need to control my initial pace to avoid burnout and need to do it three times longer in distance. I need to get to the correct target speed.

Interval training 800m x 8

I continue my weekly interval training. This time, I up the distance to 800m x 8 with 3 mins rest and 6:00 target pace. I originally want to train in the Queenstown Stadium. But when I arrived, I found that it is closed for jogging tonight. I think there is some other event there.




While I can keep to the 6min pace for the first 5 intervals, I lost steam on the last 3 and ending it with a slow 6:44 pace in the last one.