Years of hard work, bitter experiences, reading & learning have taught me, at least the following four elements are key to improving your overall performance in long-distance running:
1) LSD
2) Jogging
3) Tempo Run
4) Interval Training
The training tonight is 4): interval training.
The target pace for each 1 K run is the same as before: 4:10. But tonight one thing is different: I aim for 7 sets, instead of 6.
The result? I finished under the target in 6 out of 7 sets. Though in the 4th set, I was 2 seconds out of the target, the margin seems negligible. Plus, I finished under 4 minutes in the first 2 sets, and I wasn't even trying to. In my mind I was running at 4:10 pace. It means thanks to a cyclical practice of tempo run and intervals, it's becoming gradually easier for me to run at a pace faster than the target race pace.
My short-term goal is to increase distance of tempo run, as well as the number of sets in intervals. I'm going to take baby steps.
Warm Up 770 M:3:09.80
<Intervals: 7 Sets by 1 K @ 4:10>
1st: 3:57.29
Active Rest: 1:00.09
2nd: 3:59.45
Active Rest: 1:00.12
3rd: 4:08.33
Active Rest: 1:00.14
4th: 4:12.71
Active Rest: 1:00.15
5th: 4:04.11
Active Rest: 1:00.30
6th: 4:09.65
Active Rest: 1:00.16
7th: 4:01.20
***********************
Rest: 1:30.23
Warm Down: 9.47 K: 1:01:21
Total 16.47 K: 1:40:35
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