A Twist on 1,000-Meter Repeats: Alternating Ks

Three days after running a full marathon in Tateyama,

I felt fully recovered, so I decided to hit the road again

to have interval training.

The interval training I did tonight is called alternating Ks.

Basically it's 12 × 1K,but you alternate

between marathon pace (5:40/km)and half-marathon pace (4:50/km)

with a 30-second rest after the marathon pace run

and a one-minute rest after the half-marathon pace one.

The purpose of this is to improve fatigue resistance

and also to develop a better sense of race rhythm.

It's also far less boring than running 12 K continuously 

more or less at the same pace.

Tonight's result is as follows:

1st Set: 5:15

2nd Set: 4:36

3rd Set 5:24

4th Set: 4:42

5th Set: 5:24

6th Set: 4:40

7th Set: 5:17

8th Set: 4:48

9th Set: 5:34

10th Set: 4:36

11th Set: 5:24

Last Set : 4:32