30/20/10 Intervals.

[Tbae]

Have taken a month out in the garden.

No gym, only 4 Friday sessions of Woodland Workout,heart and lungs and Fartleks.

Going to try something tomorrow for my first return run.

I am going to ignore the time intervals but use the same ratio of distance and simply by using the 300 meter perimeter, approx.,of the football park.

So I will run per lap,

1 length+1width at 5-6 exertion, 0.5 distance,150m

1 length 7-8 exertion 0.3 distance and 100m,

1 width at 9-10 exertion. 0.2 distance ,50m

This is very similar to 0.5, 0.3, and 0.2 ratios or half a minute, third of a minute and fifth of a minute.Baffled.🙈😂

I will just see how many laps I can do.

10 Laps is 3k and in my previous band 7-8 mins / km. So maybe 25-30 mins of running excluding warm up and warm down.

It’s an non tech way of just running free and trigger the changes at the corners of the football park.Formal speed intervals.

Hope I can managed to keep tally on the number of laps with my fingers.🙈😂

Got to start somewhere.👍👏👏.

[Oldfloss Administrator 60minGraduate]

Let us know how it all goes 😉

[Tbae in reply to Oldfloss]

Thanks Floss.I certainly will.

A little bit apprehensive about first day back but hopefully all this grafting will have done me so good. If not I will pull out the patience card and draw on your wisdom, experience and advice.

I can recite it.

Hope you are good Floss and making sound progress.

Hope I am going to surprise myself.

You and this forum have taught me that much, if not tomorrow, it will happen.

Take care of you.💥🏃‍♀️💥👏👏

[Oldfloss Administrator 60minGraduate in reply to Tbae]

You will be fine... I am back on track thank you... at the coast next week.. so looking froward to some great runs there

Slow and steady takes us all forward.... xx

[LoungeLizaard Graduate10]

Welcome back VRB!

Looking forward to the further adventures of TBae! ❤️

[Tbae in reply to LoungeLizaard]

Thanks Mitch.

Hope all good.

Think I read you have a few concerns before embarking on longer distances.

I am sure of one thing, no problems with you around , only solutions.💥🏃‍♂️💥👏👏👍

[LoungeLizaard Graduate10 in reply to Tbae]

After my 10k - two weeks ago, I’ve only run once (8 days ago).

I’m wanted to give my foot a rest to see if the cramp is due to over exercise / to much to soon.

I’m doing a PR tomorrow morning so hopefully will be ok. I have another 10k in 3 weeks! 😣

[Tbae in reply to LoungeLizaard]

Fingers crossed Mitch.

Thanks for your update.

May the running gods be with you tomorrow and always.💥🏃‍♂️💥👏👏

[Dizzysmum17 Graduate10]

Welcome back! I’ll be interested to hear how this all works out - and all the best with it. 🏃‍♂️👍

[UpTheStanley Graduate10]

Steady Tiger ..

The 30:20:10 idea I aimed to follow suggested 5 minutes jog before starting the intervals, then sets of 5 reps with 2 mins recovery between sets.

My best so far is 2 sets of 5, with a 5 min recovery. One rep was about 180m on average, one sprint about 50m.

Running normally, I do 5k in 25 mins on a good day.

Please be careful!

[UpTheStanley Graduate10 in reply to UpTheStanley]

P.S. You go roughly equal distances in the three phases of “classic” 30:20:10, which is different from your plan. So you will be getting more recovery time 😀

[UpTheStanley Graduate10 in reply to UpTheStanley]

P.P.S. Having re-read your original, I think I completely misunderstood your intended variation, so though what I said is true, it's probably irrelevant - and best ignored.

Sorry!

[Tbae in reply to UpTheStanley]

That is just an amazing pace.👏👏🔥

I am just a snail in comparison and my exertion levels are probably half of yours.You would probably lap me on my second rep.🤔😂

Thanks for thoughts.I will certainly build in the recovery periods.👍👏👏💥🏃‍♂️💥🔥

[Razouski]

Sounds complicated. Hope it works well for you.

[Tbae in reply to Razouski]

It’s my poor description.

Instead of running for one minute reps, at my pace for 300m it is more like 2.5mins ,and the 300m lap/rep is made up of three different paces for 150m +100m+50m.🤔.

💥🏃‍♀️💥

[Agelesslass Graduate10]

Good luck, let us know your results Tbae.

[Tbae in reply to Agelesslass]

Thank you wor lass.🌟👏👏

I am just back from the tip/waste.

Yes it works, at the moment I don’t.🙈😂

Yes surprised myself, somewhere behind where I was, but got a plan.

Back out this afternoon, 5k no speed intervals just run.Take care if you.

💥🏃‍♀️💥