Testing out the “speed demon” interval run

I may be one of the few people who actually enjoys doing speed interval runs- in fact, I think they can be fun. I think they are challenging and I feel like they teach me to push my limits. Also, of course I can see the benefits during my long runs as my times get faster and faster.

However, while I was training for the Hampton Rockfest Half Marathon, I was doing the exact same interval workout and it was getting dull. I was following a training plan and since it was my first half marathon, I made sure not to stray too far from the plan. Now that I’m done with the half, I thought it would be a great opportunity to test out some new interval workouts to mix into my weekly runs.

I knew I wanted to do some speed work today so last night I searched on the Runner’s World website for some new interval plans. I came across an old article about different treadmill workouts and of course the one called “speed demon” caught my eye. This run was based on time instead of distances on the track which was good because the local high school track is closed during the day.

The run basically called for six 3-minute repeats at 20 seconds faster than your latest 5K pace. I would strongly urge anyone who wants to try this to use your most recent 5K pace, not the pace you ran during a PR. I say this because you may have run a fantastic race a year ago and PR’d and you may want to use that pace. But, it’s important to keep in mind the shape you might have been in when you ran that race may not be the same shape you’re in now. You could be in better shape, but you may not be so it’s important to base your speed intervals on your last 5K pace.

That being said, here are the rules of the “speed demon” interval workout.

I thought this was a really great workout and it was nice to switch things up and try a new run. I thought it was challenging but not too hard that I was on the verge of dying. I think when I run it next week, I’ll go a little faster (progression is key!).

Do you have a favorite interval or speed workout? If so, I’d love to hear about it! Please share your favorite speed work run in the comments section below!