30-20-10 Intervals : Attempted three groups of... - Bridge to 10K

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30-20-10 Intervals

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Attempted three groups of five 30-20-10 intervals. You can see the bit in the last group of five where I had to walk because I was totally destroyed ๐Ÿ˜ž

Still hate intervals but making a determined effort to stop just running at the same pace all the time.

I always feel a bit silly if the fast running bit comes up when Iโ€™m just approaching someone out for a walk. Looks like Iโ€™m speeding up to show off.

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You probably did them a bit too fast - intervals are supposed to be done at a "fast" pace but that allows you to complete the days task

tony_aGraduate10 in reply to Bazza1234

Yes definitely too fast.


A cadence of 247? Were you on a bike? Blimey :-)

Maybe a bit fast, eh? But I thought the "10" bits were supposed to be flat out. That's kinda the point isn't it?

But maybe slow it down next time or you'll be airborne :-)

LoungeLizaardGraduate10 in reply to sallenson

lmao - maybe a portable JATO engine on his back.... good grief that was quick!!

sallensonGraduate10 in reply to LoungeLizaard

Those things scare the life out me. Intervals on drugs :-)

tony_aGraduate10 in reply to sallenson

Yeah I think the flat out was okay but probably slow down the other bits and more gap between each set of five (or maybe reduce to two rather than three sets). I suspect 247 cadence was on a downhill bit.

sallensonGraduate10 in reply to tony_a

That app sits on my phone and winks disturbingly at me from time to time :-)


I think the max cadence figure is probably lying to you as the scale only goes up to 200, and there are no individual points recorded above that?

I'm with the "flat-out" voters for 30:20:10s, but my best to date is 2 sets of 5 reps with 500m recovery between them, starting with 50m staggering at best.

Out of interest, what did your tech record as fastest pace? I don't really trust the figures with only 10 secs of data to work on, but it's always interesting to see what it comes up with.

tony_aGraduate10 in reply to UpTheStanley

Yeah I think 247 is nonsense. Only listed on one split (and a slow one) so I suspect Garmin error or me skipping to avoid dog dirt ๐Ÿ˜€. Rest of cadences go to a high in the low 190s which is much more likely for the sprints.

Fastest pace was recorded as just over 3mins with most sprints between 3:30 and 4:00. Could be possible but I agree 10 secs does leave much room for inaccurate tracking.

I have been doing 1km easy run then three sets of five 30-20-10 each separated by 2 min recovery. And then a 1km easy run to finish. I should probably cut it down to 2 sets for now but will see how it goes next time. Running has been disrupted in the past few months so my fitness has dipped a bit too.

Yes, I agreeโ€”the speedy bits do need to be super speedy to get the benefit, they say for these type of intervals (the sort to improve your speed over shorter distances, like a 5k) the 10s should be faster than your race pace. But increasing the length of the recovery sections won't change the impact of the interval session, so you can always try that instead of slowing down ๐Ÿ™‚

I occasionally get an anomalous max cadence point if my gps briefly unlocks, under tree cover usually. The Garmin then seems to think I literally teleport between two points! ๐Ÿคฃ

tony_aGraduate10 in reply to Sqkr

Yeah I like the speedy bits. Feels good really pumping the arms and trying to maintain good form (probably looks awful but thatโ€™s why I like to run early).

I might program some longer recovery sections - will see how it goes next time (Iโ€™m not against a bit of walking when required too).

Love my Garmin but it does have its moments doesnโ€™t it. ๐Ÿ˜€


Glad itโ€™s not just me who gets paranoid about starting sprint sections just when passing walkers! Iโ€™ve taken to putting my head down and trying to ignore everyone else around me (including when slowing back down again...I can almost hear walkers thinking โ€œpoor dear...she set off way too fast and was never going to maintain that for long! โ€œ) ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

tony_aGraduate10 in reply to mountaindreamer

Exactly ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

Maybe we need some t-shirts to tell people what weโ€™re doing โ€œIโ€™m not trying to show off, Iโ€™m doing intervalsโ€, โ€œIโ€™m not slow, Iโ€™m running a long wayโ€

mountaindreamerGraduate10 in reply to tony_a

Good idea! ๐Ÿ˜ƒโค๏ธ I find wearing a hydration vest seems to work pretty well to signal the โ€œIโ€™m running a long wayโ€ option! ๐Ÿ˜‚๐Ÿ˜‚

tony_aGraduate10 in reply to mountaindreamer

Good idea. One of those is on my shopping list.

Sqkr in reply to mountaindreamer

As I slow down I always look at my watch in an over the top way, occasionally garnished with a nod and an 'mmhm'. And I do driving, pointy arms in the speedy sections, not to propel me but so that anyone who sees me knows I'm Running Really Fast. It's worst when you pass other runners in your sprint sections though, and then they pass you during your recovery sections, and you awkwardly and wordlessly repeat till one of you gives up and goes home.

mountaindreamerGraduate10 in reply to Sqkr

๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ Iโ€™ve not been near enough other runners for that to happen yet! ๐Ÿ˜ณ I guess even worse than that would be if Iโ€™m doing my version of sprint when another speedy runner passes me doing their normal running or even jogging pace! ๐Ÿ™„๐Ÿ˜‚๐Ÿคฃ

Equi-geekGraduate10 in reply to mountaindreamer

๐Ÿคฃ me too - and the deliberate watch checking ๐Ÿคฃ

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