Running interval sessions is a necessity for me. I do Fartleks at times, but for the more complicated interval workouts, I make use of my Garmin Fenix 3 sports watch. It has a Workout feature where all the logic steps of running, recovering and resting in various distances and time can be easily setup. I still have to do all the hard work, but the Fenix does help me get it executed.
On the Garmin Connect site it’s quite easy to build the workout, but then I found a few hiccups in transmitting to the watch itself. As it turns out, I had addedtoo many workouts (read: 8) so I had to remove some of the default ones I never use, et violà! There it was!
I admit that running intervals is not my favorite thing to do, but I have come to accept it as a normal part of my training regimen. I want them to help improve my running form for the longer distances, and improve my VO2Max for overall better performance – and a healthier life.
The two types I do most are the 30:20:10 (aka 10:20:30), and the Norwegian 4×4 (aka ”Marit Bjørgen intervals”). The former is easier, so it also gets done more often, the 4×4 is harder but feels more effective. However, I’ve come to a situation where I want to try something new. A New York minute later I’ve found two types that might suit me well: The Supertusing and The Moneghetti.
To me they appear a bit more complicated, because one has to adjust pace/effort and mind recovery for each step in them, in order to do them well. It’s not as easy as doing e.g. Tabata’s where it’s All-in effort, or the 4×4 where it’s only one thing to do, albeit four times. With some help from my watch I think I will manage to learn these as well. If they don’t feel OK after a couple of trials, I might revert to simpler types for my feeble mind, but here goes…
The ”Supertusing”, aka the Metric Super K
More info found on Marathon.se (in Swedish)
It’s a ladder going up, beginning at 100 meters, then going gradually up to 400m, making one set a total of 1000m (1K). Between each interval you can do 30 standing rest or 100m recovery jog. After each set make an extra recovery jog for 200m. Five sets and you are done!
- 2 miles easy warmup
- 5 x (100/100 meter + 200/100 meter + 300/100 meter + 400/100 meter + 200m recovery jog)
- 1-2 miles cooldown
Found on Strava blogs, the Moneghetti, named after the famous Aussie runner, is also a ladder, where interval time goes down but effort up. The initial 90 seconds should be at a 5K race pace, then each step increases effort until maxing out at the final 15 seconds.
- 2 mile easy warmup jog
- 2 x (90sec on, 90 sec off)
- 4 x (60 sec on, 60 sec off)
- 4 x (30 sec on, 30 sec off)
- 4 x (15 sec on, 15 sec off)
- 1-2 mile easy cooldown jog
Here’s my Garmin workout file, in case you want to try it out. Warmup and Cooldown are controlled by the Lap-button, the rest is automagic by the numbers above:
Drop the file in the Garmins WORKOUTS folder, when connected via USB.
There are obviously a lot more interval sessions to chose from, but I will try these for a while and see what they do for me.