Interval running update + Week 4 Endurance Challenge.

I have never been a fast runner. I joined the cross-country and track teams in high school because they were sports I could participate in that didn't involve coordination {not much at least}, or a ball.  One of my most vivid memories from my seventh grade year is running to shoot a basketball to the other team's basket during a game, and being so excited that no one was trailing me. See, I can't even use proper basketball terms...

I grew up in a small community, meaning *everyone* makes the team in sports. As a team runner, I was not winning any races. A few good friends were equally uncoordinated and we happily ran JV together, snacking on what someone's mom packed for us after the race. We bonded over terribly hot summer runs for cross-country and scary spring storms during track meets.

I kept running for fun in college {slowly}, doing an occasional 5k, and today I have run many races for fun and fitness motivation - two half marathons, three 10-mile races, and countless smaller ones. I generally run at least a 10:30 min/mile or slower, especially in longer races. But, this winter I have been trying to increase my speed by running treadmill intervals frequently. I did a longer run earlier this week outside, and the interval training and 6 Week Endurance Challenge seems to be working! I finished 5.6 miles at a 9:55 minute/mile pace, and felt it was a comfortable speed. This is something I have never done before, and I could have pushed a lot harder. Apparently I should have been interval training all along.

Here are a few of my favorite {treadmill} workouts that have helped with speed:
40 Minute Interval Treadmill Workout
Triangle 4-to-1 Treadmill Run
6-5-4-3 Treadmill Workout
Increasing Speed Treadmill Workout
6 Mile Treadmill Run

Also, I'm finishing week 5 of the endurance challenge, but here is an update from last week:

Week 4

Sunday~ Ran 3.5 {intervals}
Tuesday~ Sculpt Class

Wednesday~ Ran 5 {maintenance}
Friday~ Ran 6 {long run}

Finally, a few recent motivation favorites from Pinterest for your Friday ~ have a great weekend!

{Via Pinterest, from Fit Fab Cities}

{Via Pinterest, from Gone For a Run}

{Via Pinterest, from Sugar & Cloth}