So today, I decided to venture into the world of fartleks (or ladders). I haven't done them in VERY long because I dread them! The last time I did them I remember feeling like I had been run over by a train. I hurt everywhere. But I know that speedwork is important, so I decided to bite the bullet and do it.
Here was the plan: 5.0/5 min, walk/1 min, 5.3/4 min, walk/1 min, 5.5/3 min, walk/1 min, 6.0/2 min, walk/1min, 7.0/1 min, walk/1 min, 7.5/30 sec, walk/1 min...then go back down...I actually changed it up once I got to my 6.0. Instead of 2 min, I did 2 1/2. Then I did 2 at 7, 1 1/2 at 7.5 and 1 min at 8. Went back down only to 5.8 (instead of 5.5 because I felt good) and threw in an 8.5 for 30 seconds in there.
The difference is amazing! Granted it's been probably close to a year since I've done these, but at that time 6.0 was my fastest...today 8.5! Woo-hoo! I'm going to try to include these once a month or so and adjust as necessary. Maybe they will help out with my speed. All in all, I went 4 miles in 44 min. Great considering I walked all of those recovery periods.
I do not feel like I was run over by a train. That is the other AMAZING difference! I feel pretty good. During the whole thing, I felt pretty good. Tired, yes. A little breathless at the top speeds, yes. But overall, pretty good. I don't think I dread them anymore!