On Tuesday I got a new 5k PB.... 
I am convinced these 30,10,10 intervals are paying off. My son has managed to programme it all in to Viktor ( my Garmin) so it tells me exactly what to do
Mr Moon was out to play this morning too. I even managed a bit of mid run dancing...
Happy Panthering
Juicyju
💃
Fantastic 5k time JJ! It's great when you reap the benefit of all that hard work isn't it?☺
Great Time and well done. I have found that it makes a really big difference, it really surprised me. Happy panthering.
Thankyou, and glad you have found the same too 😎
Really good time there.. I also got a 5k PB this week whilst doing some intervals (so walked quiet often) I'd still be a good few minutes behind you though
Great time Juicy!
As I keep saying to various beginners, intervals are by far the most efficient way of increasing your speed for a given distance. I haven't tried it yet, but I'm intrigued by the 30-20-10. My intervals are confined to your favourite, the dreadmill 30-20-10 is tricky to do on one of those.
John
PS Hope Mr Juicy is doing OK.
A www Thankyou. My Juicy is back at work now after a few days at home. I was a bit concerned that he could make a big mistake ( he's an architect) and a disaster would happen. But the worst he said that could happen was that it would leak!!!!! Urgggg never going on that beast, but glad you like the 30,20,10.
Lime Green Laura is very envious of Viktor. She got a spot of mud on her today... she was not happy!
Congratulations on the PB... must be the day for it!
Thankyou... And you too, what a fab time. Just had a thought- as you are getting quicker and quicker, don't forget the 10% rule- worth adhering to so you don't get injured ( I've seen a lot of people here get v fast v quickly and then get injured setting them back for ages....)
Cor ! Well done Ju, that is a fantastic achievement !
Put those paws up, Panther ! xxx
That is a fantastic time JJ!!!! Well done! And what a gorgeous pic!
Thankyou xxx
Juicy
If you are after 5K PB's try doing some 1 mile or 1 klm repeats. The thing is with 5K is that we need to actually improve our STAMINA over the 5000 metres - not short term speed ( you might need that to pip somebody at the post!! Run the 1mile or 1klm repeats( with a couple of minutes walk in between) at a pace faster than your current average PB pace - maybe 10-20 seconds faster. Basically you are running 3miles/5k at a faster pace than your average PB - but splitting the workload up. After a while doing those , you can join say 2 of the repeats ( when running miles) together - and finally attempt all 3 mile repeats all joined together at the faster pace that you have been practicing.
Well done Ju! They really do work! Hard work while you're going through it but you soon recover. I have been doing the fast intervals (not many, admitted) but I try and keep moving between them. Knackering though
I wish I had a son like that and a talking watch! I wouldn't have a clue how to program my watch.
The watch doesn't talk it just buzzes!! It's a garmin 225 and you set the workouts on your computer. I am very blessed to have my son, we started running together, but now he's 14 he won't be seen out with me!!!
Well done JJ- I love your posts - always something to learn.
I am exactly 10 minutes slower on my 5k and looking to improve. I think its time to work on my speed while slowly increasing distance on another run. What please is this 30:10:10 intervals business?
Thankyou... And if you do these your time will definately improve...
week3run1 ✅. 3 x 17 mins with 1 min walks. 
How did your parkrun or (not)parkrun go?
