I have a new favorite workout, my friends. I still love the long run (woo hoo ~ 22 on the schedule for Sunday!) and I'll always be a fan of 400s at 5K pace and 200s at mile pace.
But! This new favorite rocks and I really, really, really hope it sets me up to run well on May 6th.
The workout in question? Two-mile repeats. I love this workout. To paraphrase Ferris, the workout is choice.
Today was the second time I knocked off two-mile repeats. (They've been on the schedule three times but I had to miss one workout when I was sick.) The way that I run them is like this:
1.5 miles warm-up (going from 10:00 pace to 9:00 pace)
2 miles at slightly faster than marathon goal pace (around 8:20)
quarter mile rest
2 miles as above (8:20 pace)
1.25 miles cool-down
7 miles total
It rocks! Because the pace is not killer, I never feel like I'm dying while running the fast portions. But, two miles is a fairly long fast interval, so I definitely feel like I am pushing it and making myself work. Since I run them at a little faster than marathon goal pace, the workout is a good mental one. A confidence booster, for sure.
My one regret with this training cycle is that I haven't run two-mile repeats more often. And I wish I could do three of them, instead of just two. But, I have the time for two so that's what I do.
I'm already looking forward to running them next week!
Thanks for stopping by!