A Wring-Your-Shirt-Out Interval Run.

After a bit of recovery this week from my long run on Sunday, I was ready for some speed work today. When I was looking at various workouts on runnersworld.com, but of course paying close attention to my prof and simultaneously following along with the notes and annotating my own in class today, I found one that I really wanted to do. I am always a fan of Yasso 800s but I wanted to switch things up and this run sounded great!

Ok, so I only set the treadmill to my usual 1.0% incline, not two percent like the description says, but no matter what, it was a killer workout. I ran faster than my 10K pace and did each hard interval at a 6:40 min/mile pace, with my recovery at a 10:00 min/mile jog. SO AWESOME. 

1-2-3-2-1-2-3-2-1 Interval Run

5 minutes warm-up @ 8:30 min/mile pace
1 minute HARD (6:40 min/mile)
1 minute recovery (10:00 min/mile)
2 minutes HARD (6:40 min/mile)
2 minutes recovery (10:00 min/mile)
3 minutes HARD (6:40 min/mile)
3 minutes recovery (10:00 min/mile)
2 minutes HARD (6:40 min/mile)
2 minutes recovery (10:00 min/mile)
1 minute HARD (6:40 min/mile)
1 minute recovery (10:00 min/mile)
2 minutes HARD (6:40 min/mile)
2 minutes recovery (10:00 min/mile)
3 minutes HARD (6:40 min/mile)
3 minutes recovery (10:00 min/mile)
2 minutes HARD (6:40 min/mile)
2 minutes recovery (10:00 min/mile)
1 minute HARD (6:40 min/mile)
… normally you would go straight into one minute recovery but I stayed at a harder pace and finished another mile strong πŸ˜‰

Up until here it was about 5 miles, so I finished off with a 7:20 mile. Total = 6.0 miles (47:31) 

Holy sweat.


After the run I did a wall sit to build up some strength in my legs (and I’ve heard this move prevents knee injury from running!) After doing a wall sit EVERY DAY in December, I miss them! 


My legs were shaking after two minutes and I can’t quite remember how I did a ten minute wall sit just three weeks ago. I stuck it out for five minutes and then called it a day and walked hobbled out of the gym so I could head home and eat dinner! 


I highly recommend this interval run. It made the time go by super fast because you are never at the same speed for more then three minutes. I had to work hard, but pairing equal recovery with the intervals allowed me sufficient time to recover and catch my breath before hitting 9mph again. I think I would have wrung my shirt out at the end if this run πŸ˜‰

6 Comments

  1. Terrific workout. Looking at your workout makes me want to go out and run some now! I have a love/hate relationship with intervals. My favorite routine is 1 km intervals with 500 meter jogs in between. I’ve read somewhere (might be Alex Hutchinson) that the 3:00- 5:00 interval range seems to be the most effective in building marathon speed and endurance so I am giving it a shot this year. Last year, I kept my intervals to 200m so it’s good to change it up a bit.

    1. I have heard 3-5 minutes as well so we must be on to something! I did 3 minute ones this morning and they were killer! (Good killer! haha)

  2. Did almost the same workout out today, but 2 minutes hard, 2 minutes recovery the whole time adding sprints for the last 4 minutes. Will have to it pyramid style (123321) next time!

  3. Wow, that’s a fantastic workout! How do you keep track of your times while running like that? Are you using some sort of app on your phone? I honestly think if I ran that fast on a TM I’d fly off…lol.

    1. If they are longer intervals I bring my phone and record the times in a ‘note’ but today I just manually increased/decreased the treadmill speed at exact times and went with that πŸ™‚

Comments are closed.