How to have fun with Speedplay intervals

Speedplay intervals are fun. It makes for a hard but not-so-hard session. The sprints are hard but short. The recovery is moderate but longer. I ran speedplay on the treadmill yesterday. Whether I run outdoors or on the treadmill, I consistently wear a visor and carry my music. Water-bottle is optional for outdoor running (depends on how long I am running and how hot it is). Today’s speedplay session was:

  • 15 minute warm up easy with 3 x 30-second medium speed 8.0 MPH sprints
  • 6 intervals of 30-second hard effort (9.0 to 9.5 MPH) with 3:30 recovery ranging from 7.1 to 7.7 MPH
  • 6-minute cool down
It really is a fun session if you make a game out of it. With my iPod playing songs from Rihanna to Selena Gomez set to a 90+ BPM beat, I enjoyed it! I was completely drenched in sweat but I enjoyed it.

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