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Intervals to prepare for a Fetch Mile

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Curly45 Dec 2013 10:46pm, 14 Dec 2013 2,232 posts	0 Curly45 Was it today? How did it go?
Ebenellers Scrooge Dec 2013 10:57pm, 14 Dec 2013 26,734 posts	0 Ebenellers Scrooge It was indeed today. The good bits were: I was 20 seconds quicker than in the mile I ran in August before I started my intervals. It was my best WAVA score for a mile ever. I had a great day with the other Fetchies. The less good bit is that I didn't manage to break my PB, let alone 6 minutes. I got round in 6.04 by my watch, which matches my existing PB. I felt really good and was bang on schedule at half way (thanks to a really good pacer) but I was slipping off the pace from about 1000m and faded badly. It needs a bit more work. I'm thinking that next year will now be about Half Marathons for the first 3 months, the mile through to May then 10ks and Halfs again in the autumn. I think with a bit more base and a bit more work on speed endurance I can do it. 1 second a lap and a sprint finish is all I was missing.
Ebenellers Scrooge Dec 2013 10:59pm, 14 Dec 2013 26,735 posts	0 Ebenellers Scrooge Oh, and I've had a cold since I last posted on here so I didn't manage any more intervals until Monday when I did 3 x 400m and 3 x 200m. I think in retrospect I need something longer. At least 800m reps and probably that 1200/400 x 2 session as well.
Garfield Dec 2013 7:51am, 15 Dec 2013 3,827 posts	0 Garfield Good running, Nellers and thanks for the early pacing. I should find out how I did later today. The wind certainly didn't help us either.
Nellers Mar 2015 1:20pm, 31 Mar 2015 29,464 posts	0 Nellers Beyond the standard "HTFU", does anyone have any practical tips on pushing harder on the short intervals? Some of my sessions are with others and they are much easier to keep the pace up. The others, where I'm running solo, are a bit moe of a struggle. So far my plan is to use the solo sessions for the more endurance-ey reps so the absolute speed isn't the issue, and get the top end sorted where I've got others about to keep me honest. Does anyone have experience of running hard intervals solo? Is tehre a secret? What is it?
Night-owl Mar 2015 1:34pm, 31 Mar 2015 19,246 posts	0 Night-owl I don't know the answer Nellers, but why have I not seen this thread before, have added it to my watch list. I'd like to do a mile this year and once my base is sorted do some kind of specific training
EarlyRiser Mar 2015 1:37pm, 31 Mar 2015 1,148 posts	0 EarlyRiser I have no secret. I know Jack Daniel's rule is full recovery between reps. Where he differentiates between (I)ntervals and shorter (R)eps. But in practice, if doing intervals solo I find a slight uphill motivates more. Must be an eye-line horizon kind of thing.
Nellers Mar 2015 1:38pm, 31 Mar 2015 29,467 posts	0 Nellers I suspect, N-O, that the main thing is to HTFu rather than there being a secret formula. If it was easy to run fast consistently we'd all be doing it, right? But I'm still curious about other people's experiences and solutions.
EarlyRiser Mar 2015 1:38pm, 31 Mar 2015 1,149 posts	0 EarlyRiser It is of course a different kind of session though, to say track 400s.
MPH Mar 2015 1:39pm, 31 Mar 2015 789 posts	0 MPH I'm looking at doing the London Mile in July and will need to do a few weeks of training for it, lucky I enjoy reps!