Fartlek Again: 5 Sets by 650 M @ 2:36 (=4:00/K) with a 90-Second Rest Between Sets

May 23, 2019
Warm Up 3 K: 20:01.25
1st 650 M: 2:34.94
Active rest (jog): 1:30.39
2nd 650 M: 2:30.51
Active rest (jog): 1:30.85
3rd 650 M: 2:32.96
Active rest (jog): 1:30.60
4th 650 M: 2:31.30
Active rest (jog): 1:30.29
5th 650 M: 2:29.50
Warm Down 3 K: 18.33.18
6th 650 M: 2:38.60
Total 10.25 K: 59:54.37 

Last night I tried my own modified version of fartlek, which is the Kenyan term for interval training. I aimed at running 650 M at 2:36 and repeat it total 15 times with a rest of one minutes. 

The result is a total failure. I was already unable to keep the pace in the second set, and was barely able to sustain the effort by resting 90 seconds after the second set. Although I was able to keep the target pace in the 3rd and 4th set, I got bonked out there, and couldn't go on.

Twenty four hours have passed since then. I have my body's batteries fully charged, and decided to give it another try. My goal tonight is to rest 90 seconds between sets, but repeat the fast run at least one time more than last night, namely minimum 5 sets. Of course, meeting the target pace is given. 

Another difference between training tonight and the previous one is that tonight I warmed up enough by jogging for 20 minutes before the interval session. That helped me make a smooth transition into intervals. 

I was a bit tense in the first set. But from the second set on I felt increasingly relaxed, and was able to keep a brisk pace with far less effort. I paid particular attention to my breathing. I tried to breath through the nostrils rather than through the mouth. I read that it helps sustain the hard training with much less effort. Though I still haven't fully appreciate the benefit of it, I've at least learned that it's doable, and it certainly makes me feel that I'm in control. I will continue to focus on my breathing as much as my running form and pace.