Story for NYRR GT Tuesday intervals
The “intervals” in “interval training” are the rests between periods of harder running. Resting intermittently lets you run faster between the rests than you could otherwise, which means that the pace of your fastest race will no longer be your top gear. Tomorrow we’ll do four to eight 400-meter runs, with 200-meter recovery jogs between them. (For empiricists and other devotees of the Imperial measurement system: 400 meters is about two yards short of a quarter-mile.)
We’ll walk to Columbus Circle and then jog about a kilometer to the Mall via the Central Park loop drive; we’ll do the warmup described above along the way.
Our first 400 will start at the northern edge of the Olmsted Flower Bed and end at the northernmost pedestrian path crossing the Mall before the 72nd Street Transverse. After each 400-meter run, we’ll jog 200 meters: out and back on a side path at the northern end, and two laps of the Flower Bed at the southern end.
While running fast, we should stay to our right on the path in both directions to avoid collisions and other infelicities.
An important point: Some of you will be doing interval-style speedwork for the first time tomorrow, and some will be unfamiliar with running in groups—except maybe in a race. Please keep in mind that these runs aren’t races, and that running the first couple of them too fast can instantly mess up the rest of your workout. The goal is to hit approximately 5K race pace on run #1 (pretend you’re starting a 5K, but stop after running one-twelfth as far), and then to stay steady after that or accelerate very slightly on each subsequent run.
Type:
Run
Workout_type:
default
Date:
2018-03-06T11:58:43Z
Avg Pace:
3:33/km
Elevation:
2.8
Distance:
3064.4
Moving time:
653
Activity id:
1438979617
Strava title:
NYRR GT Tuesday intervals
Total photo count:
0
Title:
Story for NYRR GT Tuesday intervals
Summary Polyline:
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Description:
8 x 400m
Average speed:
4.693
Language:
English
Cover image:
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