Trying 10-20-30 Training

I felt really good today while warming up for my 2 mile short run so I decided to try 10-20-30 training. The interval of this training is 10 seconds of fast running followed by 20 seconds of moderate pace followed by 30 seconds of very slow pace. A sequence is 5 intervals in a row followed by a 2 minute rest. The originators of this training, a university in the Netherlands, used 3-5 sequences per workout. You can read a summary of The Journal of Physiology article here. Today I just wanted to see what the intervals were like and to my surprise, I really liked them. They were a breeze compared to 400m intervals. I only ran one sequence of 3 followed by a sequence of 5 today and 15-25 intervals may feel a lot different. I will find out how 3 sequences feel next week when I replace my 3 mile Medium runs on Wed and Fri with 10-20-30.

June Running Plan

One week of running with plantar fasciitis and I continue to improve. I felt so good I added half a mile to my long Sunday run to give 3.5 mi. I am discovering I cannot run slowly with a forefoot strike. In order to stop my heels from crashing into the ground I need to lean forward and that causes me to go faster. My running plan for June is complicated by a six day trip to Boston, a three day trip to Eugene, OR and a four day fishing trip. I will stay at 2 mi easy days and 3 mi hard days. There are no more Sunday runs in June for me and I will not be increasing my long run distance beyond 3.5 mi. I will continue to run through plantar fasciitis and increase my pace if possible.