Intervals can be Fun!

38 days until the Portland Rock n Roll half marathon. I'm a fan of Skirt Sports and follow them on Facebook. They have been posting a training schedule for a half marathon in June.
I love their interval training and thought I'd share it here.

What is interval training? In a nut shell:

"Interval training has been used by athletes for years to build fitness. Interval training combines short, high intensity bursts of speed, with slow, recovery phases, repeated during one exercise session. An early form of interval training, "Fartlek" (a Swedish term meaning 'speed play') was casual and unstructured. A runner would simply increase and decrease his pace at will."

Warm up 10 minutes

fast 1 minute
recovery 1 minute
fast 2 minutes
recovery 2 minutes
fast 3 minutes
recovery 3 minutes
fast 3 minutes
recovery 3 minutes
fast 2 minutes
recovery 2 minutes
fast 1 minute
recovery 1 minute

Repeat. Cool down 10 minutes

Fast means faster then usual and recovery is slower then usual.

68 minutes total, but it seemed much faster.

How do you like to do intervals? Do you do them?