I had recently downloaded the Asafa Powell mix. This is a short 30-minute session with 4 intervals that decrease in time, but increase in tempo.
I decided to give this session a try by downloading the audio file from iTunes and then uploading the audio file on my iPhone 3GS.
I fired up the Nike+ application on the iPhone and started the 30-minute run. The 30-minute session is broken down into the following segments:
|Warm up Jogging||5 minutes||-|
|Run||4 minutes||Run at 65% of your maximum speed|
|Jog||4 minutes||Let your heartbeat slowly recover|
|Run||3 minutes||Run at 75% of your maximum speed|
|Jog||3 minutes||Let your heartbeat slowly recover|
|Run||2 minutes||Run at 85% of your maximum speed|
|Jog||2 minutes||Let your heartbeat slowly recover|
|Run||1 minutes||Run at 95% of your maximum speed|
|Cool down Jogging||5 minutes||-|
The interesting thing about this workout is how the intensity of each workout gradually intensifies till you are running full-out sprint in the last 1 minute.
Since this is a short run, I decided to do the jog at a running pace, and really push myself during the 4 intervals.
I am pretty impressed with my results of this run. It is my personal best for 30-minutes, and I also managed to complete the 5K at a personal best of 23 minutes and 17 seconds.
I could have done a bit better but the treadmill started giving me problems in the last 2 intervals - where I felt it going a bit wobbly when I tried to crank up the speed to 15kph. I decided to play it safe and reduced the speed to 14.5kph.
I will focus on this training for a few weeks to see how it goes. The great thing about it is that the workout is fast and quick - and I am free to do other things; like splashing in the pool with my kids.