Intervals

[PrincessStef]

Hi All

Can anyone recommend any good Interval podcasts. I have tried the 5k plus speed pod cast but it is too short and I have to run it at least twice.

I have looked at some others but they seem to be a bit too intense wiht 4 minutes at 185 BMP which is too long at that speed for me.

Thanks

[JaySeeSkinny Graduate10]

Try going through the first weeks of the c25k podcasts using the running bits as fast and the walking bits as slower running. Week 1 has 8 intervals of 1 minute, week 2 ups them to 90 seconds (but only 6 of them). They are a bit longer than Speed anyway and have a nice structure.

[PrincessStef Graduate10 in reply to JaySeeSkinny]

Good idea thanks

[ViaM]

Have you seen the ones on audiofuel.co.uk?

[PrincessStef Graduate10 in reply to ViaM]

Will give it a look thanks

[Davoda Graduate10]

I do the HIT running - I don't use a podcast, but it's easy to do without it.

Warm up walk

Light jog for 5 mins

Then 5 repeats of:

30 sec running

20 sec faster running (probably about Tempo pace)

10 sec flat out

After every 5 repeats you should do a 2 min walk.

3-5 repeats & you'll be well spent.

I don't even always bother using a watch, just count & guess. It died too gave to be exact! I Keep count using the Middle Eastern finger counting method. (Use thumb to touch 1st section of forefinger for 1st interval, touch the middle section for 2nd, 3rd section, & then unto middle finger for 4th & 5th intervals. (If you want to keep track of the sets, use the other hand!)

I just use my own fast music, or sometimes don't even bother with music.

[ju-ju- Graduate10 in reply to Davoda]

This is what I do and my son programmed it into my Garmin so I didnt have to keep using my fingers!!!

[Davoda Graduate10 in reply to ju-ju-]

i would like to find out how to programme it on my Garmin, I tried, but couldn't get it!

[Spongecake7 Graduate10]

I'm another fan of audiofuel. I tried the very short and cheap interval one that was about 20 minutes but it didn't stretch me enough. After that i bought no 2 of a woman runner's 3 interval training tracks. I've only used it once but it pushed me hard and i ended up walking a bit. That's great because it gives me a goal to aim for next time.

With audiofuel​'s help I've increased my speed on race days. My first 10k race on 4th March i did 1 hour 18 seconds (previous training time was 1 hour 6 mins +). Last Sunday's 5k race in Surrey I managed in 28 mins 30. I did both those races counting furiously! (I don't use music on race days!)

[Curlygurly2 Graduate10]

Rewind Speed and do it twice?

[PrincessStef Graduate10 in reply to Curlygurly2]

That's what I usually do

[ju-ju- Graduate10]

I do this: runnersworld.com/peak-perfo...

My son programmed it into my Garmin and its:

1 mile warm up run

3x sets of 5 as described

1 mile warm down run.

The whole thing last about 40 minutes and it has definitely got proven results.

[Davoda Graduate10 in reply to ju-ju-]

That's the one I was looking for, but couldn't find, so had to describe it!!!

[misswobble Graduate10]

Speed comes grouped with stepping stones and Stamina. Doing all of them would give you a longer work out