Interval and Tempo Training

Read a good article explaining the different elements of training. In this article on interval training, I liked the way a hierarchy is created between interval (distance/ time for which you run), repetition (several intervals together along with a specified recovery distance/time) and set (group of intervals). These terms can be combined to create your own schedule of tempo runs. BTW, here is a great article explaining tempo runs. After 3 weeks of  training so far, I'll now be incorporating tempo runs in my training calendar, probably on Wednesday and adjust my rest of the schedule accordingly.

I've explored 3.5 mile main route, alternate 3.5 mile route and 4.5 miles so far. I plan to explore 5.1 miles, 10.1 miles and 4.0 miles in the days to come. Here is my training calendar so far:

Silicon Valley Marathon 2006 Running Schedule
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total

Exp Act Time Exp Act Time Exp Act Time Exp Act Time Exp Act Time Exp Act Time Exp Act Time Exp Act Pace Weight
1/May 29th





4.5 4.5 00:39:17 4.5 4.5 00:39:12 4.5 4.5 00:39:11
4.5 00:38:46 4.5 4.5 00:37:49 18 22.5 00:08:37 179
2/Jun 5th
4.5 00:37:43 4.5 7 01:00:13 4.5 4.5 00:36:43 4.5
00:45:00 4.5 7 01:01:46
9 01:25:34 7

25 32 00:08:55 178
3/Jun 12th 4.5 7 01:02:09 4.5 7 01:00:56 4.5 3.5 00:29:16 4.5 4.5 00:39:09 4.5 7 01:00:55


10 10.5 01:32:32 32.5 39.5 00:08:46 177
4/Jun 19th 3.5 3.5 00:31:19 7 7 01:01:26 4.5     4.5     7  
      10     36.5 10.5 00:08:50  
5/Jun 26th 3.5

7

4.5

4.5

7



  12

38.5  

6/Jul 3rd 3.5

7

4.5

4.5

7



  14

40.5      
7/Jul 10th 3.5

7

4.5

4.5

7




16

42.5


13/Jul 17th 3.5

7

4.5

4.5

7




16

42.5


14/Jul 24th 3.5

7

4.5

4.5

7




16

42.5


15/Aug 7th 3.5

7

4.5

4.5

7




10

36.5


16/Aug 14th 3.5

7

4.5

4.5

7




20

46.5


17/Aug 21st


7

4.5

4.5

7




16

39


18/Aug 28th


7

4.5

4.5

7




20

43


14/Sep 4th


7

4.5

4.5

7

7

10

40


15/Sep 11th 3.5

7

4.5

4.5

7

7

10

43.5


16/Sep 18th 3.5

7

4.5

4.5

7




24

50.5


17/Sep 25th


7

4.5

4.5

7

7

14

44


18/Oct 2nd


7

4.5

4.5

7




26

49


19/Oct 9th


7

4.5

4.5

7

7

14

44


20/Oct 16th 3.5

6

4.5

4.5

4.5

3.5

10

36.5


21/Oct 23rd 4

6

4

2

2

3

27

48




























Total 47 15 02:11:11 133 21 03:02:35 94 12.5 01:45:16 92 9 02:03:21 132 18.5 02:41:52 34.5 13.5 02:04:20 306.5 15 02:10:21 839 104.5 00:08:47




























Rancho PG&E






















Tennis




















Technorati: Tempo Run Interval Training Running Training

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Arun Gupta is a technology enthusiast, a passionate runner, author, and a community guy who works for Oracle Corp.


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