I've found this keeps it fresh
I do an interval pyramid of 1,2,3,4,5,4,3,2,1 mins with 30 secs in between
For each leg, I pick a pace and try to hit it as the average. From leg to leg, I adjust the pace according to the duration, e.g.
1.54 for 1
1.56 for 2
1.58 for 3
2.00 for 4
2.02 for 5
2.00 for 4
1.58 for 3
1.56 for 2
1.54 for 1
It's fun trying to stay 'on target' the whole leg, or swooping down on it from above right at the end
Interesting Training Game
Interesting Training Game
5'11" 186lb 43y
500 1:34.9 | 2K 7:23.5 | 5K 19:14:4 | 6K 23:40.9
500 1:34.9 | 2K 7:23.5 | 5K 19:14:4 | 6K 23:40.9
- RowtheRockies
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If you want something to break up long SS training, you could try fartlek- for example, do a 10k, 4' off 1' on, where 'off' is regular pace and the 1 minute is 6k+1 or 2. I find this makes the longer in-between pieces feel almost like a break
Low Pull: 1:15, 500: 1:26, 2k: 6:36, 6k: 21:24, 10k: 36:58