Intervals 😫

[ClareO65]

I just did my first interval session. Yuk. Not sure if I was going too fast on the intervals. Did 3 mins run and 3 mins walk/ jog x5. HR went up to 200 at the end. 😳

[Tasha99 Graduate10]

Your fast parts need to be much shorter IMO I think

[Bazza1234 Graduate10]

There are many kinds of "interval " training ( and when I use these words, I am not referring to Galloways run/walk/run racing strategy) . These different kinds, all meant to target different physiological systems of the body , differ in the length/time/pace of the running segment and the time/pace of the resting segment. Jack Daniels explains this well in his book goo.gl/s8ZEJD It is a bit technical - but really the Bible for serious minded runners.

[sallenson Graduate10 in reply to Bazza1234]

Did Jack Daniels write it on his days off?

[Sqkr]

That's quite tough timings if you're only just starting out with interval training. To the best of my knowledge it's more beneficial to do shorter reps, but more of them. You want to get a good sprint and maintain it in your fast sections. I mostly do pyramid intervals, like in this image here, you might find it easier as it kind of eases you in (though you can do fewer, as suits, until you're used to it):

goo.gl/images/CRdvmQ

[Bazza1234 Graduate10]

Claire - it is a good idea to do a 1 mile time trial ( or maybe an all out 5k attempt at parkrun) to use as a baseline to calculate the training pace for 3 different types of interval training. The time trial indicates your current level of fitness/ability from which the suitable and applicable training paces are calculated

[ClareO65]

Thanks everybody. I will have a look at those links. I picked up the interval times from a beginner half marathon training plan but I was on my knees by the end. Then I thought perhaps it should have felt like that to have an effect. 😂

[YoureDoingGreatPet Graduate10]

Intervals are horrible. 😆 have you tried Laura’s c25k+ speed podcast? That’s intervals, nice and short compared to yours and she gets you doing it to the beat of music so you don’t have to worry about your pace, just follow hers 😉

[ClareO65 in reply to YoureDoingGreatPet]

I haven’t tried that. I might have a go next week. Thanks.

[Bazza1234 Graduate10]

At the end of the day, we train to build endurance, stamina, strength and speed. These 4 things all require different training runs. In simple terms, endurance involves long and slow, the ability to "endure" running for a long distance/time. Stamina is the ability to run that distance at a specified pace. Strength is the ability to tackle terrain and speed is the ability to race competitively over the final finish of a race. So - endurance +long and slow training. Stamina = longer running intervals (eg half to klm repeats with short rest periods inbetween eg 1 minute. Strength = "attacking" hills . Speed = shorter faster running intervals with longer periods of rest inbetween.

[ClareO65 in reply to Bazza1234]

I’m training to complete my first half marathon. I’m not so worried about my time. I just want to finish and run it all. I’m doing strength training and yoga every week; my longer run at the weekend and an easy run during the week. I felt I needed to do intervals as an addition to build up stamina. I just need to find a way that pushes me (but not over the edge!)

[Bazza1234 Graduate10 in reply to ClareO65]

Very good - I have done 3 HM's , all basically just to finish in an upright position. Timewise I improved every time but that was not my goal. I believe it simply came about over time with my increased experience. They say that the half way point for a full marathon is the 20 mile mark - I say that the half way point for a HM is the 10 mile point. It gets TOUGH after that It is those last 3.1 miles that you need to train for

[sallenson Graduate10]

Blimey, Clare, that sounded hard. I'm planning to do my first interval "thing" next week using the 30/20/10 method (jog, tempo, sprint in seconds for each number respectively). Repeated in 5 minute blocks with a rest and then do it all again. A few times. Sounds fine in theory but you may need to scrape me into a small bucket afterwards.... 😂

[ClareO65 in reply to sallenson]

Well- I can’t lie to you... I thought mine sounded ok before I did it 😂 I’m still getting over the trauma now 😆 I like your plan. Let me know how it goes. I think I need to decrease the pace.

[sallenson Graduate10 in reply to ClareO65]

Sounds sensible. Tho I'd have thought that Jack Daniels chappie is roaring drunk most of the time. We live and learn, eh?

[ClareO65 in reply to sallenson]

😆 TBH I looked at the book but thought it was a bit beyond my current level of thinking. And 🤫 don’t tell anyone but I have a sports science degree and am struggling to make sense of half of it all 😂🤷🏼‍♀️

[sallenson Graduate10 in reply to ClareO65]

Shhh... It'll be our secret... xxx

[TedG Graduate10]

I agree with Tasha99 .... keep the intervals short to start with. I’ve recently started doing 15 x 1min intervals with 1min recoveries, works for me. Did a Parkrun PB the following Saturday 🤗