Interval Training: Cruise Ks 10 × 1K

With eleven days remaining before the 50th Ohme 30 K Road Race

I did interval training called cruise Ks. It is essentially a sustained effort of running 10 K broken into smaller chunks consisting of 10 sets of 1 K with a short recovery period between repetitions. 

The primary merits of the training are threefold.

One is that it is a good way to get in some lactate threshold work.

You can increase the intensity of the workout without making it to hard to continue.

Another is that you can keep your motivation more easily than when you run the same distance without a rest.

In today's workout I kept my half-marathon pace of 4:50/K.

It's not easy to keep that pace continuously.

But in cruise Ks a short rest awaits you after each rep.

It's kind of a reward after a brief push.

And you can reset your motivation after each rest.

The last merit is the same as all the other Ks.

It helps you develop a very good sense of race rhythm.

In today's workout I changed the duration of rest between 30 and 60 seconds.

When you set off for a new rep after a shorter rest,

it's as challenging as running the same distance at a faster pace.

Physical merits of this alteration are yet to known to me,

but it certainly made the workout more interesting, 

and the whole workout felt shorter in time when it was done

than when I ran the same distance without a break,

though the truth of them matter is the latter takes much shorter time.

This coming Sunday I would like to go for a 20+ slow jog.

I haven't decided where.

But hopefully it will be some quite area with beautiful nature and scenic landscape. 


Today's result is as follows:

Set 1: 4:42
Rest: 30 seconds
Set 2: 4:30
Rest: 60 seconds
Set 3: 4:42
Rest: 30 seconds
Set 4: 4:45
Rest: 60 seconds
Set 5: 4:47
Rest: 30 seconds
Set 6: 4:51
Rest: 60 seconds

Set 5: 4:47
Rest: 30 seconds
Set 6: 4:51
Rest: 60 seconds
Set 7: 4:52
Rest: 30 seconds
Set 8: 4:39
Rest: 60 seconds

Set 9: 4:41
Rest: 30 seconds
Set 10: 4:37