So today I went out to get back on doing intervals again after a long break. I did a semi version of 30,20,10.
With Rignold ’s post in mind I dressed to impress- layers, gloves and a balaclava to scare the grumpies. I’m ok here as it was -5.6 this morning but very little ice etc.
It was soooooo much fun.... super slow, then some effort, then BOOM belt it Ju Ju... slow is good for some runs but going as fast as you can for short bursts is soooo much fun. It’s hard- yes of course, but life is boring if it’s all easy? The benefits include helping you get faster, raising your heart rate and making you feel alive so alive.
If you haven’t yet, try it. You might find you love them.🖤
Happy Panthering
Juju
Xxx
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Graduate10
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Yes, intervals are very fun, especially when you are not used to them! But I found that running in -5°C, on Friday night, I felt like running on a cloud especially when speeding. It was the first time I was running in the park with the lamp posts on, I was warm and yet couldn't quite feel my legs. Eerie. No intervals today, I'm off for the 5K of W2. It feels like -8°C this morning over here but bright sun
Morning Ju-Ju, I’ve done it once, nigh killed me. I don’t need to raise my HR anymore than it is on my threshold pace runs...I max out at 150+ ave......using the 220 minus my age, 69 rule 🙄🏃🏃
It sounds like you are already doing the same thing and having fun in Your threshold runs. Don’t forget to ease it off on your long runs and lower that heart rate!
Yes, I started doing weekly intervals in January as part of your 10k plan and have kept them going. Gradually increasing my pace and it seems to be helping my 5k time 🙂. I find them tough, but great fun too.
I intended to do them, once. Set out on a (just) post grad run, using week 1 run 1 podcast with the intention of doing fast and slow in the 60 / 90 slots.
My first fast was downhill into a lay-by as a post van had come up behind me, and I flew! So impressed myself!
However after that I was knackered and paced the rest of the run like a tortoise. Been plodding ever since!
It's not something I have tried, well not in that format. I have tried the speed podcasts and the other c25k+ ones but they are I guess increasing tempo running rather than intervals as you never slow down with them. How do you measure the intervals, are you just counting in you head? I sometimes find that throws my breathing out.
Not tried a balaclava.. there are some interesting options available
There are apps you can download that you set at the intervals you want. Gymboss for example ( others are available but I havnt used others). Or you can use lamp posts, trees etc, depends how precise you wish to be.
Fartlek is a form of intervals but it’s actually ‘speed play’, .......I shall run fast to that marker, slower to that marker etc. Doesn’t have to be a set distance or time, and can be done in groups with different leaders to shake it up a bit.
Build intervals slowly, same as hill training. Ping!
That is hilarious, I would really scare the neighbours then.... hee hee!!! I use the 30,20,10 workout which I have programmed into my Garmin so it just beeps at me for all of the intervals... its dead easy to do too.
I use the C25K W1R1 podcast with Laura as it alternates 60s with 90s and I try to run faster on the 60 sec intervals. I used it for the 2.5 k run for W1 of Ju-Ju's 10 K programme and I ended up running 3 kms but had to walk a little between the last two intervals. So next short run, I'll use it but will focus on landmarks like trees rather than the 60 seconds and try to go gradually. But I guess if you have a Garmin, you just check on it.
I've set up a 30/20/10 x 20 interval routine on my Garmin but have not yet done it! I think I'm still at the Noobie stage of worrying that something will go boing/prang/snap/rip and I'll be in a heap with my budding running career in tatters. Might give it a go in the warmer weather though...
excellent... I have mine set with a 1 mile warm up, then 3 lots of 30,20,10 X5 with a 2 minute break inbetween, then a warm down mile. If I do the whole thing its usually about 4 miles.
I was playing with intervals on my indoor track runs over the last few weeks, based on some advice I got in a recent post about improving pace. Its a short track so it consisted of some warmup laps, then a super fast lap and a slow jog lap and repeat. I was lasting around 20 or 25 min doing that, then moving into my regular pace to finish my short run. Especially fun when there are no walkers on the track and you can really belt around safely! Outdoors I’ve tried some steeper hills up and down. Might try some if those Fartlek speed games on the next intervals outdoor day.
I tried it for first time this morning on 3k run. Didn’t find it easy but nevertheless enjoyed more than I thought I would. I was counting seconds in my head which was a bit difficult so I think I’ll need to find an app to help me signal the 30, 20, 10.
I’ve done 30-20-10 using GymBoss app twice. I found it really difficult the heat it over my music and when it made a sound I got confused over what part I was up to do when I do it again I will do it without music.
My interval face was hilarious and not at all pretty and I likened it to running like Phoebe but it was like running full pelt like at primary school. Which was a while ago ha ha ha.
I doubt I’ll get a chance to do the planned intervals for tomorrow as it’s so snowy, but it’s defo still my next run xxxx
I very seldom do any slow distance running at all these days. I am toying with doing 5ks again as part of my cardio in my cut, but find I am less than excited at the idea. I do do sprints however. sometimes 100m sprint, then walk back to start and repeat 10 times for example. Sometimes fast 200 and 400m in between rounds of exercise and, less often, 800m still 'running fast' as opposed to jogging the sort of pace one would do for 5k+.
I absolutely hated it at first. It is pure balls-out, vom-inducing redline hurtiness, even if my speeds are still relatively slow for actual sprinting. There is none of the blissful zoning out you get on long runs. It just feels like your lungs are on fire and your limbs are full of lactic acid. But I have come to quite enjoy it. There is something very primal about running as fast as you can - quite literally primal, as if you were being pursued by a predator or chasing prey. You feel really alive afterwards. After you have stopped feeling like death.
You have put your finger right on it. In the short bursts of going flat out, the more I push, the closer to death and pain I get, the closer I feel to my inner panther. I feel alive and free and completely in the moment ( which doesn’t happen much in the rest of my life). It’s very primal.
Good for when you haven't got lot of time. Can get a really good workout in under 30 mins. Do about a mile easy. Up to six 30, 20,10 without a break between then collapse and head home.
I've used lamp posts, and a really short bit of canal going round and round it...it's the closest I can find to a flat track around here. I loved it, but wasn't very good at it. Something to work on. And, as has been mentioned, a great workout when you've not a lot of time. I find it difficult to find anywhere flat though. Intervals uphill are very tough and often not much difference between fast and slow, and downhill is cheating!
It went well. I just did a bit of slow running , went a bit faster and then faster again e.g up to the next lamp post or street corner . It was ok but as I had been to the c25k+ podcasts until recently I did miss Laura’s voice . I will try and use mapmyrun from now on for the 10k program - if my phone survives ? 😊
I love intervals. It makes a nice change. The Guardian Running Podcasts have a good interval workout. I think it gives you 15 intervals. They also have a hill reps and tempo run podcast which I'm planning on trying in April.
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I did my first 10K!!! 🎉🏃♀️🏆
Bridge to 10k and intervals
Time for intervals! NRC 60’s
