Mixing it up: understanding mixed intervals

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Cadence decided on an outfit change while I was running. πŸ˜‚πŸ˜‚ My husband had an early work meeting, so Cadence and I got in our interval workout with the treadmill this morning. πŸ’¦ 6 miles of mixed intervals while “The Wheels on the Bus” played in the background, courtesy of our newest house guest, Alexa. Anyone else have an Echo by Amazon?? 🚌 Game changer with a little one! πŸ™ŒπŸ™ŒπŸ™Œ #marathontraining #treadmillmiles #intervals #motherrunner #bestlittletrainingbuddy #21monthsold #womenrunning #womensrunninngcommunity #saucony #milestonepod #runyourworld #gobeyondpace #radrabbit

I ran intervals today on the treadmill with Cadence cheering my on from the sideline. πŸ™‚ Today’s run was warm-up, 1.5 min, 5 min, 10 min, 5 min, 1.5 min, cool down, with 2 minute recoveries in between. Total of 6 miles. I’ve been running intervals pretty intensely for the last year, but I haven’t completely understood the strategy behind them. Here is an older post that I wrote about the value of intervals. They’ll surely make you faster! And here is a good article on the strategy behind running mixed intervals, like I ran today.

We know that shorter intervals touch on VO2 max, while longer intervals help with threshold running. For the marathon, threshold running will be most important, but by hitting on some of the higher intensities today, it helps me maintain the fast-twitch muscle fiber recruitment capacity (say that fast!) and VO2 max for race day.

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Do you have a favorite interval workout?