Friday, June 12, 2009

Tempo Intervals

A couple years ago Powerbar teamed up with Chris Carmichael and released two free audio workouts for runners. In them, Lance Armstrong and Chris Carmichael blabber in your ear about how great all things Powerbar are and also letting you know when to speed up and when to slow down. Today I did the second of these workouts (I wrote about the first one here.)

Basically, with this one there's a 10-minute warm up, then four 20-second stride outs with one minute recovery, and then you start the intervals. Basically you run at tempo pace, or as Carmichael puts it, and 8 out of 10 difficulty, for 4 minutes, 6 minutes, 8, 10, and 12 minutes, with 2 minutes of active rest/recovery between each. I was doing this outside with no garmin, so I couldn't really imitate any specific pace, but I tried to keep it feeling like a 5k pace for each interval. I'm sure as I got to the longer and longer intervals I got slower and slower, but I tried to keep a constant effort.

Unlike the other CTS workout, this one royally kicked my heiney, but I kind of liked it. I'll come back to this one again and again, but probably on the treadmill to make the pacing a little easier to maintain.

No comments: