Back to intervals?

[Beccym]

I have found a 5 to 10k podcast. It puts you back to intervals and I find I just can't do it, seems weird stopping after 4 minutes and walking for 2.

[marco83]

You are right, intervals at first might seem weird, but they are definitely great for your preparation.

You could try fartlek instead or, one thing I am starting to try is intervals with 1' strong (80-90%) run, looking for good technique, with 1' at easy (but not jog) conversational run (not walk or jogging, run, I try to do my recovery at 8 min. per mile (which is the speed at which I can run a half marathon but not a marathon). After a fe I have to slow down and pass to jogging in the recovery.

[Bazza1234 Graduate10]

That might "feel" a bit strange to you as you have been learning how to run non-stop for 30 minutes up until now --- but now you are learning how to run for 60 minutes non-stop and much the same training principle apples -- How do you eat an elephant?? One spoonful at a time!! But there are many ways to build up to running for 60 minutes - whichever one suits you best is the way to go - just don't try to do it all in one try!! Not yet anyway.

[runningnearbeirut Graduate10]

Those do seem short intervals. Have you seen what the whole programme does and how you will progress? Most do something like 4x10 minute runs with walking intervals in between for the first run I think.

If you really really hate them, then you could always do one intervals session a week, one 5k (or 30 minutes) and then extend one run each week to make it your "long run".