Magic 10 1:1... 30-20-10 intervals

[ktsok]

The 7.5k two days ago left me stiff and sore all over. I was a bit worried I might have overdone it and sabotaged my Magic 10 before it had even kicked off. The boyfriend is over this weekend with his dodgy calves and the two of us have been walking up hills like arthritic pensioners.

Lots of booze and a game of Cards Against Humanity with friends last night, together with a lie in this morning revived me somewhat and I thought the 2.5k might be a goer after all. There is no way the fella can run at the moment but he volunteered to be coach-on-a-bike and stopwatch holder for the 30-20-10 interval training plan recommended by ju-ju.

The instructions were to warm up with a slow jog for mile (I went for a km); then jog for 30 seconds; run at training pace for 20 seconds; then sprint for 10 seconds; repeat this 1 minute 30-20-10 cycle four more times; and then there is more, but given I was only to do 2.5km I thought I’d go straight to the cool down with a slow jog for a km.

I really like running fast. It feels good! The tough bit is running fast then getting your breathing back under control whilst still running. A 10 second sprint at my level of fitness results in a short collapse in lung function. A couple of deep breaths and I’m ready to go again, but recovery whilst jogging? Non. Coach kept telling me to slow down, and by the end of the 5 minute interval cycle it did feel a bit more manageable, but I realised I needed to remind myself what my ‘training pace’ is.

Runners World have a calculator for that and I think this translates as running the 30-20-10 at: 6’45; 6’07; 5’40? Looking at Garmin, I was doing the 30-20-10 at: 6’30; 5’30; sub 5’00. No wonder it was a bit of a struggle!

I was cheered to see that I had run my fastest km, but the photos the fella took were sobering. I supervised the deleting of several of the worst - he agreed that if those had been my profile shot, we never would have got going. No he didn’t agree actually, but I know it to be true.

God. I look middle-aged! I mean, I know I am middle-aged but but but... And in quite a few of the photos, I look like I wouldn’t be eliminated in an Olympic walking race. In the others, my heel is pelting the ground - no dainty gazelle-like toe-strike here. I have selected the best photo here, but it is not representative of the majority. Thank God I can’t see myself running, is all I can say. Do any of you run on treadmills with mirrors around?!

We came back and did some wobbly stretching with Adriene, which was nice. 10k, here we come!

[Grannyhugs Graduate10]

Fantastic run and amazing times. You are going to smash 10k no problem. Happy running

[ktsok in reply to Grannyhugs]

Thanks Granny 🙂

[Newrunner76 Graduate10]

You look very happy in that picture. I'm planning to try the 30,20,10 intervals on Tuesday's short run, trying to sort a timer out for it. Started the magic plan with the 5.5k yesterday.

Sounds like hard work but I have faith that the plan will work for us. I'm sticking to it and seeing what I can do!

[ktsok in reply to Newrunner76]

Yes, I wonder if there is a way to program the Garmin... I can’t always have a boyfriend peddling along behind me shouting 30, 20, 10! X

[sTrongFuse Graduate10 in reply to ktsok]

Depending on the model (I have vivoactive 3), you should be able to create a workout on Garmin Connect and then sync it to your watch. It's then a question of going to the run activity on your device, choosing the workouts option and picking the one you've created.

[ju-ju- Graduate10]

You look fabulous and huge well done, that was a great run 😎

[ktsok in reply to ju-ju-]

Thanks ju-ju. 👍🏻

[E27M14 Graduate10]

Well done. Looking good and running long.

We should do a 10k together sometime later in the year when we are fit enough!

[ktsok in reply to E27M14]

Sounds great Ella! 😃

[SteveWebbo]

Great running , I wish there was a timer the 30,20,10 for it as Newrunner76 says . I might try using C25K Week1 . I did the C25K+ Speed podcast and was out of the easy conversational pace alot

[ktsok in reply to SteveWebbo]

Yes, it was nice having someone call out the times rather than running along staring at my wrist. There must be something out there/a way to personalise the gadgets we use.

[ArthurJG Graduate10 in reply to ktsok]

You could just set an interval timer on your watch or phone to beep ten second intervals then count 3, 2 and 1?

[ktsok in reply to ArthurJG]

I have created a workout on the Garmin that’s going to buzz 🙂

[sTrongFuse Graduate10 in reply to ktsok]

Ah, you've already done what I suggested, ignore my previous comment...

[Jell6 Graduate10]

Sounds way too complicated for me😂

You look good in the photo, and your hair!.

Mine has to be AWAY FROM THE FACE!!, buff, ponytail beanie, baseball cap, anything but loose, it drives me nuts.💇‍♀️💇‍♀️💇‍♀️

[ktsok in reply to Jell6]

Cheers Jell. I only took it down for the photo 🤣

[UpTheStanley Graduate10]

I think you did it right first time - for me, the sprint should be absolutely eyeballs out, and the

[ktsok in reply to UpTheStanley]

Eyeballs out is fine, so long as I can stop and double over to get my breath back! It’s the not grinding to a half after the sprint that is the difficult bit...

[UpTheStanley Graduate10 in reply to ktsok]

I thought I'd lost that, it got away from me before I was ready and it didn't seem to have been posted at first ….. I was going to go on to say …..

and if that means the first 10 seconds of the jog is a stagger getting your breath back, that proves you've done it right - probably best if you don't actually stop, but a few paces walking is absolutely fine (I reckon).

[SueAppleRun Graduate10 60minGraduate]

You don’t look middle aged at all you look like a fun fit youngster, that’s a really fast pace, i did that 30 20 10 thing this morning and loved the fast sprints although they are way slower than yours so well done

[ktsok in reply to SueAppleRun]

Thanks WaS! Well done for your sprints, too.