Long Interval Runs

Here are 3 tips to help you get the most out of long interval runs. 1. In a perfectly executed long interval run, all of the intervals are executed within the target pace range, but the fastest intervals come toward the end of the workout, the slowest ones toward the beginning. 2. On days when you just don't have your best legs, distinguish between the spirit of the workout and the letter of the workout. And be willing to depart from the letter of the workout in order to preserve the spirit. Specifically, understand how challenging the workout is supposed to be and run at an effort level that ensures the workout isn't too challenging even though it isn't your best day. 3. Focus on executing not just the fast intervals but also the easy active recoveries properly. You should be maintaining a fairly consistent effort in those recoveries. If you find you're covering less and less ground in the recovery periods, You probably need to adjust your pace in the intervals.