I’m going to do ju-ju-‘s plan but am thinking of doing intervals for the first run of the week - the short one. I’m not sure I can run fast for long though, or at all!
Do I attempt to go super fast (for me) for 500m intervals, or just at a faster pace than normal but not super fast (still only about 6m 30 per km) for 1k intervals?
Does anyone pay extra for map my fitness etc premium so you can put in the intervals etc.? Is it worth it?
I'm starting ju-ju's plan this week too. I'm going to use the C25K+ Speed podcast for the first run. You do 5 mins at 155 bpm then alternate between one minute intervals of 165 and 150 bpm. The whole thing lasts 16 minutes. My first postgrad run was a 5K at 6.30 m/km and my second was with the Speed podcast. It was tough but doable. I didn't track it so I don't know what distance I covered but when I did it again a month later I did 2.8 km.
Anyway, if you are interested ...
nhs.uk/Tools/Pages/Couch-to...
I'm too tight to spring for premium versions of apps (though strangely I seem to be accumulating quite a collection of running gear).
Perfect advice from Vincent there. The music makes you run faster. It's tough, so if you don't manage all the intervals than don't worry, just try to do one more the next time you try it.
If you can't get on with it or want to try different intervals, lots of apps allow you to programme something that beeps after a length of time you put in. That's all you need, to know to change speed. But the music changing speed gives you an idea of how much to change yours, which I find very helpful.
Ok thanks
Great responses already!
I use a free App called Gymboss (others are available) which lets you set up any number of intervals 🏃🏻♀️
Intervals...
Short afternoon intervals run
