Intervals

I had another go at intervals, this time over a longer distance (5K), and using the intervals feature of the Garmin forerunner so that my intervals were measured at 1/4mile on, 1/4 mile off. I'd previously been running 200m on/off intervals and I felt that the added distance would be more beneficial to improving pace and to recovery, and make for more consistant analysis in SportTracks afterwards.

A good run, with relatively consistent differences between my 'on' and 'off' pace even when one 'on' pace differed from the next. You can see from my 1/4 mile split times below that I was also able to gradually pick up the 'on' pace as I progressed over the 5K distance.

My pace-time graph is also smoother than it has been too (within the confines of performing intervals obviously!!) - and a line drawn at 10minute miling also shows how I was trying to achieve sub-10 minute miling for the 'on' periods.

Overall I am pleased with my progress, and feel that I can improve my pace over the next 6 months to the Cardiff half (and I am now feeling more confident that it will be the Cardiff Half and not just the Swansea 10K that I will be aiming for...