Interval training??: My speed has pretty much... - Bridge to 10K

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Interval training??

Juhe profile image
Juhe
14 Replies

My speed has pretty much reached a plateau so I was thinking of doing some interval training to see if I can get a bit faster. There are a few different ones online - what do people recommend for a training pattern?? Thanks!

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Juhe profile image
Juhe
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14 Replies
Sandraj39 profile image
Sandraj39Graduate10

Sorry can't help with the intervals but have you tried 'fartleking'! A bit more flexible and you can be guided a little by how you feel on the day, as to how you push yourself. Fartlek means 'speed play' in Swedish btw! Link to a brief explanation here, but you could google for more info. Good luck🙂

runnersworld.com/fartlek

Juhe profile image
Juhe in reply to Sandraj39

Thanks - quite like the idea of that!!

ju-ju- profile image
ju-ju-Graduate10

I use this method and have it programmed into my garmin:

runnersworld.com/peak-perfo...

Juhe profile image
Juhe in reply to ju-ju-

Brilliant - I'll take a look. May need to find a fancier timing device rather than my phone timer!!

ju-ju- profile image
ju-ju-Graduate10 in reply to Juhe

When I first started doing them I counted which was fun too! I started off doing a 1 mile warm up, then 2 lots of 5 rounds with a two minute break in between then a one mile warm down.,,

Juhe profile image
Juhe in reply to ju-ju-

I can barely concentrate on breathing let alone counting as well 🤣🤣🤣

misswobble profile image
misswobbleGraduate10 in reply to Juhe

You don’t need any tackle for doing intervals. You can simply run faster between two fixed points whenever you fancy. Say, from

the next lamppost to the bus stop. Between park benches etc. It’s fun and you can do it almost anywhere 😃👍

Juhe profile image
Juhe in reply to misswobble

So no excuse to buy anything??!!😉😉

martinhermanus profile image
martinhermanus in reply to ju-ju-

Thank you excellent article!

Julietfred profile image
JulietfredGraduate10 in reply to ju-ju-

How did you programme it into your Garmin Juju? I have managed to program 30secs run ( which is the slow jog) and then 30 secs walk ( which I split into the 20 and 10 by looking at my Garmin 35) x 4. Can you actually programme the 30/20/10 on yours?

ju-ju- profile image
ju-ju-Graduate10 in reply to Julietfred

My son did it in the training section on Garmin.it need to be plugged into a computer to set up. He has set up the whole thing with 1 mile warm up and 3 sets of 30,20,10 with 2 minute recoveries inbetween. The annoying thing is that he’s programmed the baseline HR really low so it buzzes at me constantly!!

misswobble profile image
misswobbleGraduate10

Oh well if you insist. A Garmin f10 is a good un

I don’t use mine for intervals though I just leg it 😃💪🏃‍♀️

Limawhite profile image
LimawhiteGraduate10

Alternatively you down download the phone app JogRunSprint in which you can set the length of intervals, numbers of sets and repetitions.

APScotland profile image
APScotlandGraduate10

Hi June, I started interval training in ApriL and it's really boosted my speed already. I tried the 30-20-10 but found the "10" too short! I barely got started before it was over. Instead I set up a programme of pyramid intervals using my Endomondo app on my phone. Jog for 5 mins to warm up, then alternate medium effort/jog/maximum effort/jog for 30sec each, then 40sec each, then 50sec, 60sec, 50sec, 40sec, 30sec and cool down with 5 mins jog. It takes 29 mins or so and flies by!

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