B2 10K Interval Run 😊

[Jazzyjeff11]

Hi everyone! It's my first post here. I've just come back from my first interval run. I really enjoyed it and found it fun to mix things up a bit. I plan to follow Juju's plan, although I am joining a little late. I read the article posted re interval runs and attempted to follow it, but I didn't turn around in time and it meant my distance was a lot further than the 2.5k recommended. I didn't fancy walking in the freezing cold. Can anybody share their experiences with the interval runs regarding technique? How many do you do etc? I would appreciate your advice. Thank you all 😊

[Empem Graduate10]

I've been using the C25Kplus Speed podcasts a bit to mix things up.Sorry I'm not savvy enough to give you the link.

Some kind soul managed to notate all three of them here:

Stepping stone - 5 min brisk walk, 10mins at 150bpm, 15mins at 155bpm, 5mins at 160bpm, 5min brisk walk (30min total run)

Stamina - 5min brisk walk, 10mins at 158bpm, 20mins at 160bpm, 5mins at 165bpm, 5mins brisk walk (35min total run)

Speed - 5min brisk walk, 5min at 155bpm, 1min at 165bpm followed by 1min at 150bpm (x6), 5min brisk walk

So those intervals above x6 definitely gives you some good interval training ..with the voice of Laura egging you on if you so wish!

[misswobble Graduate10]

The Stepping Stones podcasts are on a sticky. Free interval fun 💪👍😃🏃‍♀️🏃‍♂️

Don’t worry about any of this stuff Jazz. No hard and fast rules. we do what we can. No hurry, no pressure. Just take things carefully and enjoying our running

Walking home briskly post run is ok. I finish most of my runs a-ways from home and the walk back gives you a good stretch I always take my light run jacket and pop it back on for the schlepp back home

[Bluebirdrunner Graduate10]

Hi Jazzyjeff, here is the link to the c25k + podcasts, Speed is good for intervals...

healthunlocked.com/couchto5...

Good luck with Ju ju's 10 is the Magic number plan...its great fun and it works!😊x

[MutleyShuffle Graduate10]

Hello Jazzyjeff, if you don't get on with the C25K+ podcasts (I couldn't stand the music 😬) you could try a 30:20:10 app - then you can programme in the amount of intervals you want to do. I use the Android one called "30:20:10" but if you have an iPhone there is one for that - can't remember the name but you could search for it. Then you can listen to your own music 😁 Have fun! 🏃🏃🏃

[IgaT in reply to MutleyShuffle]

I also used Android app 30-20-10 and loved it. But I didn't put any music at the same time.

I haven't tried the podcast yet.

[MutleyShuffle Graduate10 in reply to IgaT]

You can have your own music playing and it turns the music down to make the announcements just like in C25K 😊

[UnfitNoMore Graduate10 in reply to MutleyShuffle]

JogRunSprint on iOS I think

[MutleyShuffle Graduate10 in reply to UnfitNoMore]

That's the one - thank you 😊