from a high school coach

I do intervals once a week, they are a real hard and challenging session. They are done at the local running track, and I run faster there than on my own as there are always people in front who you can chase. In actual fact I regard the track session as comparable to a race. Here we do loads of different intervals, all with 1minute rest. 1)16x300m 2)4x600m,3x400m,2x300m,1x200m 3) 2.5 minutes round track, then blow whistle and return (have to get back to the starting point – all about even pacing) – x6 4) Same as above for 90s x 8 As you can see these are just a few variations, there a loads you can do, have a play. But it is very important you seek variation, and it is better to train in a group. Have a look at my log, and look at the intervals at ‘horwich track’ and look at my minute mile paces. I have been hitting in the 5 minutes mark consistently. It is about gauging also, I don’t have a set pace I go out at, I just go by feel, then at the end I work out how fast I actually went. Since starting at the track, I have gone from near the back to near the front of the B group. Now people I never dreamt I would be passing are eating my dust. I leave the session exhilarated and having felt like I have achieved something. I work 100%, only way to improve. Hope this helps a little. Keep me posted.