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I was out last night doing intervals. I did 12 sets of 200m at 6:00-6:30m/M. This works naturally with the time I had available and the terrain and distance and wasn't taken from any training program. Pretty good I thought when compared with McMillan for my aim of a sub 2hr Half.
The odd thing when I look at the run data is that my cadence was up close to 100. When I normally run I'm at a cadence at around 88 for the majority of my runs.
So what should I be aiming for. Is it right to be running faster on the intervals by upping my cadence or should I do it by lengthening my stride? What is the actual purpose of the intervals? What exactly am I trying to achieve physiologically?
Will lengthening my stride really get me a 6m/M speed when my usual runs are 8-10m/M?