Do you feel like cheating if you do intervals?

[Mummycav]

I have done intervals tonight...I’ve wanted to do some interval work during my 3 times a week but tonight I’ve done drill 2 run of a 10k conditioning run by Jeff..so I tagged a mixed interval on the end of my training run..is this ok? Or should I run tomorrow say a 3 or 5k run? I’m not sure what to do for the best....I’m trying to improve my 5 and 10k runs...my heart rate seems really high though...I’m a tough runner and will put myself through the mill but I want to do what’s right...any advice would be appreciated x

[ArthurJG Graduate10]

Intervals aren’t cheating. OK if you walk rather than jog the recoveries then Strava thinks you’ve run the whole way: so what?

For me if it’s an interval session it’s an interval session. With warm up and cool down of course. But it’s a run on it’s own, typically. I think people training for marathons sometimes put a few intervals into an otherwise slow run but I don’t think it’s usual for 5/10 k.

You say you are trying to improve your 5k and 10k runs. From what I’ve read there’s a bit of a difference between the two in terms of training. My first experience of intervals was following the training plan for a 5k race where there was an interval session, a hill repeat session and a long slow run each week. I certainly got a lot out of following a specific programme with a goal race to aim for. If you don’t have a race coming up you can just pick a random parkrun and say that’s my target run and I’m training to maximise my performance on that day even if it means slowing down a bit before then.

I think if you focus on a plan where intervals are part of it and focus on one distance or the other with a goal date in mind you’ll surprise yourself. And there will be incidental benefits at other distances too, but pick a goal, go for it single mindedly, and after the goal event take it easy for a week or two then start another plan with another goal, which might be at a different distance if you want.

Anyway that’s what seems to work for me. Take out of it whatever helps you and ignore the rest!

[quirkybee in reply to ArthurJG]

This is good advice to me, thanks ArthurJG 👍

[roseabi in reply to ArthurJG]

This is great advice, MC!

Also, you can expect your heart rate to be high when running intervals, the extra effort requires extra oxygen for your cells!

And I'm not quite sure what you're asking in your title, but I'm pretty sure everyone feels like cheating when they're running intervals - there would be only one person being cheated though! 😊😊😊

[Mummycav Administrator Graduate10 in reply to ArthurJG]

Thanks ArthurJG ...this all sounds good to me 😉

[ArthurJG Graduate10 in reply to Mummycav]

If it helps, the particular training plan I followed was from the Edinburgh Marathon Festival website: go to training plans > 5k plans > Intermediate. (No point doing the Beginner's one, that's just a poor mans C25k ) But there are plenty of others around. The intriguing thing is the one thing you don't do is run 5k! I think that's the key take-home message: the way to get better, or faster, at running 5k is not simply running 5k over and over again. I like my parkrun though and still went - sometimes I tailwalked and did the training later, one time I did an interval session that I knew would take roughly 5k to complete (just made the warmdown jog a bit longer) and a couple of times I toured to very hilly parkruns and counted that instead of the hill repeats.

[damienair Administrator]

Interval training is amazing. Your never cheating. I run 5K and 10K intervals. As a result I have managed to take 10 mins off my 5k time and 20 mins off my 10K time. I will sometimes go out for 10K runs and run some of it hard. As a result I have to take 2-3 breaks. But when it comes to a 10K event I can sustain the pace and achieve the PB or finish time I’m aiming for.

Damien

[Franglaise Graduate10 in reply to damienair]

10 mins and 20 taken off? Wow...I want sone of that...thats amazing

[quirkybee in reply to damienair]

Wow damienair that is impressive. Intervals are new to me, but all these suggestions, advice is interesting. Thanks.

[damienair Administrator in reply to quirkybee]

I was doing a 5K parkrun when I first started in around 39 minutes. I couldn’t run it all and would have to take walking breaks. Over time I got better and brought my time down to 34-35 minutes, but I really struggled to get any faster.

I then started doing interval training for my 5K midweek runs. I wanted to go to a sub 30 min 5K time. I would warm up and split the 5K route up into 5 x 1K segments. I would run 1st, 3rd and 5th kilometers at a 6 min/km pace and run 2nd and 4th kilometers at a slower recovery 7 min/km pace. When I was able to do this comfortably I then switched up the pace. Over time I got faster. My PB for 5K is now 25:36. As a result my pace for 10K also improved greatly. Interval training is hard at the time but really works. If you need to take a break in between interval for 2 mins just take your break. You get your body and legs used to running faster.

Damien

[Mummycav Administrator Graduate10 in reply to damienair]

Sounds brilliant damienair , you're getting amazing results!! When you say you've taken 10/20 mins off, is that running constantly or an interval run???

[damienair Administrator in reply to Mummycav]

Running constantly. I can comfortably hold a sub 1 hour 10K pace now. And I can usually get around a 27 min parkrun finish time. My parkrun PB is 25:36. That was giving it everything I had.

[Mummycav Administrator Graduate10 in reply to damienair]

that's fantastic

[damienair Administrator in reply to Mummycav]

Thanks. That was after a lot of hard work. I’m going to aim for under 25 mins next year.

Damien

[Tbae]

Hi AB,( Ambassador Bev)

The development of all your 3 types of twitch fibres/ muscles is interesting.Googled it sometime ago and lots of interesting reading.

I am just a novice so looking forward to hearing your replies on the basics and how it fits in with training programmes and stuff.Lots of info out there to be processed.

Proper warm up is essential , I do know that.

I have long been blown away by the medical research contained within the 20-25 video , Get Fit in 6 mins. Google it.🤔 if you have not already watched it.

It is 12x30 second flat out intervals per week.3 times per week a day apart and 4x30 second bursts on each session.

I think it recommends you only do it for 6 week periods and give it a break.🤔Would need to rewatch it.

I am very interested in finding out what pace improvements I can get from this.

Anyway hope none of this is confusing, I am just scratching around looking for the magic sauce as Richard calls it.

👊💥🏃‍♀️⭐️👏👏❤️

[Mummycav Administrator Graduate10 in reply to Tbae]

Magic sauce....I could do with some of that...I've looked for it in Sainsburys but I can't find any!!! lol xx

[Tbae in reply to Mummycav]

🤣🤣❤️👏👏

[Berksrover Graduate10]

Intervals are not cheating, far from it! I agree you should have a specific target in mind, and then follow a tailored training programme for that target, there are plenty of free ones on Garmin / strava. for my recent HM I followed a 16 week intermediate plan from Garmin, that had me running 5 times a week, but the beginner level is only 3 or 4 runs. Each plan contains a mixture of easy runs, longer runs, intervals and fartleks. I would certainly recommend using something like that, it definitely paid off for me

[quirkybee in reply to Berksrover]

That's interesting Berksrover I'm looking to invest in a Garmin, my Fitbit has died. Lots of positive feedback here on intervals. 😊

[Berksrover Graduate10 in reply to quirkybee]

Lots of options in the Garmin depending on what you want it to do, I have the Forerunner 235 which is great, got my wife the 245 music for her birthday which is a significant upgrade

[Mummycav Administrator Graduate10 in reply to quirkybee]

I would def recommend Garmin Beth, theres loads of plans.

I'm glad I asked the question 😊

[Mummycav Administrator Graduate10 in reply to Berksrover]

Thanks Berksrover , I wondered if I ought to be doing the interval runs and then a proper run the day after..but reading this I know that an interval run is a proper run...I've started a 10k plan with Jeff on garmin...theres loads of plans isn't there??!!

[Hidden]

I did intervals (fartlek) training last night, it's a very good way to build muscle strength and stamina.

It's not cheating its actually a very good thing to be doing.

[Mummycav Administrator Graduate10 in reply to Hidden]

Thanks Hidden ...I can def tell when I've done intervals!!

[Hidden in reply to Mummycav]

Yes, it can be a hard workout if you want it to be.

[Fabulous450 Graduate10]

Well Mummycav! You’ll hopefully know that I don’t think there’s any running that’s cheating. The thing is whether I want to track performance or just run. You could use guided intervals for your run 👍🏽. 🤷🏽‍♀️ I’m just glad just to say I did it. It’s different and that’s what makes it fun. You certainly did it! No “cheating” involved. Well done!🤗 😁❤️

[Mummycav Administrator Graduate10 in reply to Fabulous450]

Thanks Fabulous450 ...you are doing brilliantly. I just wasnt sure if intervals were considered a proper run and should be done on what should be a rest day because they are short. I did an interval plan run first and then because it wasnt long or far I added another mixed interval run on the end...just because I felt like I could keep going. I'm glad I've asked though 😉 x

[Fabulous450 Graduate10 in reply to Mummycav]

Go you Mummycav! You’re a star!! 🤩 I’m still having to push a bit, but I’m going! ☺️❤️

[Mummycav Administrator Graduate10 in reply to Fabulous450]

You are Fabulous450 ...you're a trooper...there's nothing nice about having to push yourself to go out...except the feeling when you get back xx

[Fabulous450 Graduate10 in reply to Mummycav]

Thanks so much Mummycav!! 🤗🤗 As are you! Always inspiring! 🥰❤️

[quirkybee]

Ooh Bev, lots of positive feedback here on intervals. I know I've not run at all lately, but I'm so eager to get back out there. I wouldn't hesitate to do them or consider that it's cheating,

Either way, you'll do it and you'll achieve your plan Bev, I've got ultimate faith in you kiddo xx 👍

[Mummycav Administrator Graduate10 in reply to quirkybee]

Thank you quirkybee , I am sure that intervals could be they right start for you, you are more than capable of intervals...I am so glad I asked the question xx

[2718281 Graduate10]

I'm following a Garmin training plan, there are many interval days and I love them. I don't think I'm cheating, I run less, but faster, and it feels good to do something different!

[Mummycav Administrator Graduate10 in reply to 2718281]

Thanks 2718281 ....because some of the runs are short I feel like.i ought to be adding something on to the end, so my last one, I ended up adding mixed intervals on, so I'd run about 4k...hut, reading all these fantastic replies, I know I don't need to, i just need to stick to the plan

[backintime Graduate10]

I do intervals, or my version of them lol

I normally do them when I don't have time for a longer run - so maybe 15 minutes - warm up, 30s sprint, jog/walk to recover, rinse and repeat until I don't have much time left and then a loose job to cool down

Not sure if it's helping, but I am getting faster at the intervals, I haven't seen much progress on my other times yet

[Mummycav Administrator Graduate10 in reply to backintime]

Making up your own intervals sounds good, at least you know when to stop!! And its def working for you if you're getting faster at them

[alisonx Graduate10]

I have yet to try doing intervals...not something i am worried about at this moment. I did start trying sprint finishes but did something to my calf have started trying that again though.

Either way...if you are out running intervals it is not cheating - you are working hard. It may not get a distance target - is that a concern? but if you are doing it to a time that has to be good right!

keep it up let us know the improvements

[Mummycav Administrator Graduate10 in reply to alisonx]

Thanks alisonx , flippin heck, I dont think I've got any sprint finishes in me!!! Haha...I am nearly dying at the end of a run!! I must say though, that I enjoy intervals....I just want to build my stamina and improve my 10k time so watch this space!! I'll let you know 😉

[UpTheStanley Graduate10]

Hi MC

I don't know what you did for your "mixed interval" at the end of a 10k, but I certainly couldn't follow a run of that distance with a hard interval session. And to me, an interval session has to be hard, as any gains come from pushing yourself during the quick bits, i.e. faster than your usual comfortable pace for the runs if you're doing jog-run-jog with longish run phases, or eyeballs out for the sprints if you're doing sets of 4 or 5 reps of 30-20-10 secs jog-run-sprint. If that means walking for part or all of the jog recovery phases, that's fine, it proves you're putting the effort in.

So I think you'd have been better off if you'd wrapped it in after your 10k and done a focused intervals session next time out. But how on earth could you see it as cheating to do more than you intended?

High heart rate (what is high for me might not be for you) is probably not a problem as long as you're breathing reasonably easily. But if you're worried about it, obviously it's something that is worth checking out.

Best of luck

[Mummycav Administrator Graduate10 in reply to UpTheStanley]

Thanks UpTheStanley , I am very grateful for all the fantastic advice coming from my post..you're all amazing. I think maybe I'm too hard on myself sometimes 🙄

[Fishypieface Graduate10]

I’m gonna try intervals now! I think you’ve just encouraged a new cohort of interval runners! 👍😀xx

[Mummycav Administrator Graduate10 in reply to Fishypieface]

Brilliant Fishypieface ...anything to get you going again...you will NAIL the intervals xx

[Decker]

In our group we do intervals or hills on Wednesdays and long runs on Saturday. I don’t think there is anything wrong with your approach, but I suspect giving intervals or hills their own dedicated session will allow you to get a bit more out of them. I fully agree with the others here. Speedwork yields pace results. My pace increased considerably, but it did take some time. A couple of months before I noticed changes when things started to lock into place. Good luck Bev! Its a good thing you are doing!

[Mummycav Administrator Graduate10 in reply to Decker]

Thanks Decker , I suppose I'm a bit hard in myself sometimes...I just want to be better!! I might surprise myself at the end of it all, we'll see...but I do enjoy a good interval session, well I must do to string two together!!! Great response to my post though, everyone's so supportive x

[Decker in reply to Mummycav]

You'll be a better, faster stronger Mummycav!