When I followed a 5k race plan I had a really wonderful session that was 4x800m fast with 2 minute rests. For a speed session I loved it.
And so to the new version of this on my HM plan... 12x800m fast with 30 second breaks... OMFG that hurt. The running was fine in the second half of each session, but those breaks were so short that all they seem to have achieved is breaking my rhythm!
Garmin heart rate zones:
Zone 1: 2%
Zone 2: 3%
Zone 3: 6%
Zone 4: 46%
Zone 5: 42%
Which doesn’t add up to 100% so maybe I spent a little while in cardiac arrest 🤣
So, it was the rests that nearly broke me today... straight run next time out on Monday!
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UnfitNoMore
Graduate10
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that's what you call high intensity interval training, better run for you next Monday, as for me, tomorrow parkrun and next Wednesday its a 9K, that should be ran using my metromone app at 162 steps a minute in around 68 minutes.
Speed sessions are never my best run 🤣. They’re good when they’re done though! Much prefer a nice relaxed run of the same length. HIIT is good for the vo2max I guess so I take them when they come up... it will be a couple of weeks before my next one!
Enjoy the parkrun.. I used my only compatible run from my plan before I knew there was a meet up locally this weekend, so I’ll be spectating or walking at it if I can get there.
Wednesday’s run sounds good... and a decent pace target there my friend... let me know how it goes.
I certainly will let you know how that 9k goes, you wished me well on last Wednesdays 8k which I ran in 61.08.
That app at 162 steps a minute is pretty accurate, my 5k split time on Wednesday was 37.50, 6k 45.26. 7k 53.05.and 8k was 61.08, so next Wednesday for the 9k should be around 68 minutes. 😊 🏃
That's good going. My first 8k was about 61 mins. My first 10k was 79. I don't really track my 8/9k splits but 10k is now at about 74 minutes with an average of about 157spm. Looks like we're not far off the same pace.
It’s the maximum volume of oxygen each kilogram of your body can absorb basically. It’s one measure of fitness and is the limiting factor of absolute best pace over distance... it coincides with roughly 90% of max HR. While you can run faster than that, you’re then into anaerobic exercise which isn’t much use above 3k apart from in the sprint finish.
I don't look at the number, I just follow the trend. According to Garmin, my fitness age is 64 (I'm a few weeks shy of 49). A couple of months back it had me at a fitness age of 73. I'm not too worried about the numbers as a wrist based device can only ever give a best guess, but the trend is improving, so I'm happy with that.
As a matter of interest, which metronome app do you use, please? I had one a couple of phones ago, but wasn’t entirely happy with it - though it was still better than running to music.
Metronome Beats, I got it from the Android App store for my Android Smartphone, not sure if you can use it on other devices, the tick, tick, tick, could be a bit monotonous but if you don't have it too loud it will be OK.
Well done. That’s some impressive training, I started doing some interval training recently again. Painful and tough but pays off. Best wishes for the rest of you HM Training.
Thanks... they’re certainly not workouts to be enjoyed in the moment, but just after they’re done they’re great 🤣. Just happy that I put it to today and have 2 rest days now before my next week on plan.
Sounds like it’s along the lines of max HR testing! Not tried it yet... sadly as I’m on a plan I don’t get to do all this fun stuff until after my HM... then I can play with the guided speed sessions for a month or two!
I don’t do the HR stuff, but I do know my little ticker was working hard. Still, back to Lincolnshire at the end of next week and my nice flat routes 😃
Not sure I understand this, I think because I don't use the heart zones. Loads of hills around me and I am afraid if I used the heart rate zones I would scare myself.
Most running clubs have people of all paces and experience. Have a look and see when their club nights are and see if you can go as a guest for a run or two. My club charge a whole £2 for a guest run
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Rest days between 10K runs and what future runs? 
Slow Run. OMG that hurts!
Whoops it’s week 6 run 3 
Having a rest and running just over 5k
