I set out today with a plan to run 5k, and try to incorporate a few of the ideas mentioned by some of you lovely folks this last few days on my request for ideas 💡 for interval runs.
I emphasise today wasn’t an interval run 🏃♂️, and the things I wanted to try were to not set off way too quickly on the first km ... and try to run a bit faster for every subsequent km.
These were all as per suggestions from Irishprincess
damienair
And
Hidden
You can see the results in the photo.
At one stage near halfway I had to speed up suddenly while crossing a road to avoid some maniac who must have mistaken the suburban road we were both on for an Autobahn with no speed limit.
Looking forward ( I think 🤔🤣) to trying some of those interval ideas from the above and others next week.
Happy running all 🏃♂️🏃♀️👍
Written by
MartinKH
Graduate10
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That’s a speedy run! Good for you. Just be mindful that running fast is hard on the joints so maybe aim to do it once a week (you might already be doing this but just in case...) The last thing you want is to end up injured especially as you’re doing so well 🏃🙂
Sorry I don’t understand what you mean about “beefed up” intervals. But the same advice applies, take it easy on fast paced runs and don’t do them too often. It is better to be slightly conservative on your speedy runs than over ambitious.
I don’t know what your goal is, I assume it is to run faster? If that’s the case, you should also mix up your runs and vary the pace. This builds stamina and endurance. And it’s a funny old thing that the long slow runs actually improve your pace too so make sure you build those into your schedule.
Sorry when I say beefed up intervals, I meant that I’ll be starting more intense ones from next week compared to the ones I’ve been doing up to now.
I take on board your good advice though thanks , I won’t do fast runs too often.
Yes I would like to run a little faster if possible. A long slow run is one of my weekly runs, I have to get better at setting off slower on those ones too.
I appreciate you getting back to me again, happy running 🏃♀️ 🏃♂️👍
I’ll be trying one of those interesting (?) interval sessions next week.
Happy running 🏃♂️ 👍
It all looks spot on for me mate. There is a lot of advice on Global Triathlon Network, The Run Experience and The Running Channel which are all ace. The thing is that you are consistent and keep getting out there which in the end is everything. I would ideally like to set into a rhythm of a long slow one, middle steady one and shorter quicker one but it doesn't always work that way! Enjoy experimenting though and then you'll find what suits you. I think you've become an excellent runner so well done and keeeeeeep posting!!
Thank you very much GTFC for the info on additional sources for advice 🙏 and for your words of encouragement.
Interesting to hear what you normally set out to do, sounds like a great plan.
I think I picked up a slight ( hopefully ) knee injury today, so will use the next few rest days to rest it and do some exercises on the knees. I was taking the weekend off running anyway, which is just as well.
Yes mate, go steady and take your time. I gave today a miss to rest mine so take your time. Slower squats (counting to three) up and down and 'Spanish Squats' are useful too. I've found standing with one leg on a stair gently lowering the other on the stair below x10 then change is helping too.
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A hilly 5k today
