Oooh, the 30:20:10 shame of it :-(

[UpTheStanley]

I do keep banging on about the joys of 30:20:10 second jog-run-sprint sessions, with the sprints absolutely eyeballs out, whenever someone talks about interval training. It was bit embarrassing, therefore, to realise I hadn't done one myself for over a year …..

So I thought I'd tack one on to the end of Dexy5 's latest rehab run this morning (5 times 2 mins jog with 1 min recovery walk as you ask ). And I did. It rapidly became obvious that the first set of 5 was only going to be a set of 3, and the second set of 3 showed a distinct falling off of pace over the 3 sprint sections. There was absolutely no chance of a third set …….

Looks like I've found something else where I can start looking for incremental gains ……… maybe 2 sets of 4 next week!

Hey ho ….

[Shake-and-run Graduate10]

So funny, ‘jog’ , I understand that word, but ‘run’ and ‘sprint’, no idea what those words mean! 😂😁🤪

[Buddy34 Graduate10]

Jog , yes

Run, yes

Sprint, I tried this at parkrun and thought I was going to be sick🤢🤣

[damienair Administrator]

It’s on my to do list. Although I need to first start getting comfortable with 10K again. Once I’m doing a sub 1 hour 10K again I know I’ll have the endurance to tackle faster 5K’s. interval training is fantastic and I’ll be working towards it again soon myself.

Damien

[Dexy5 Graduate10 in reply to damienair]

I used to do it as my short run on the magic plan to 10k, but yes if you are trying to improve speed of the 10k that is probably wise Damien.

[Grannyhugs Graduate10]

You tried and that's always a win. As you same plenty scope to improve by repetition. Good luck, happy running 🤗

[Granspeed Graduate10]

Never a dull moment. There’s always something! 🤣🤣. It always comforts me when you cheetahs have a little issue. Just carry on, there. 👏🏼😊

[Dexy5 Graduate10 in reply to Granspeed]

It’s an amusing sight as I do my recovery walk along the prom seeing this red shirt disappear into the distance - I should have got a photo......

[Granspeed Graduate10 in reply to Dexy5]

I will imagine a little red dot in the distance.... 😄 Glad you are progressing!

[Dexy5 Graduate10 in reply to Granspeed]

No problems with the running so far 🤞

[Beachcomber66 Graduate10 in reply to Dexy5]

Glad to hear it. 👏👍👏

[Katnap Graduate10]

😃😅😂🤣 did a 'beginners' JRS last week where you walk after the sprint.

60 second jog

30 second run

10 second sprint

110 seconds recovery walk

Without the walk, eldest kitten might've died!

🐱 Katnap 🐱

[UpTheStanley Graduate10 in reply to Katnap]

To be honest, mine is more like 20:20:10:5:5 where the first 5 is “stagger” and the second “walk” 🥴

[Deals1 Graduate10]

I need to try something like this. Good u r trying it again

[JonathanP Graduate10]

Still haven't worked up the courage to try this UTS. One day .......!

[MartinKH Graduate10]

That’s funny you’ve not tried it yourself for a year or so 🤣

Thanks to you and Dexy5 recommending it, I downloaded the app and was all set to try JRS but I’ve now got a knee injury so it’ll have to wait for a while.

Look forward to giving them a go though after I’m fully recovered.

Happy running 🏃‍♂️🏃‍♀️👍😎

PS - Maybe it was the prospect of trying JRS that bought on the injury 🤣

[Sandie1961 Graduate10]

I tried it twice and decided it really isn’t for me. I am not a masochist 😂

[Dexy5 Graduate10 in reply to Sandie1961]

I really enjoyed it (pre-injury), but my sprint pace is a long way from UTS so it’s not quite eyeballs out!

[Hidden]

Experimental runs are ace!! Well done and keep going until it fits you and your style.

[Morethanconquerors Graduate10]

You inspired me to download the app and try this last week and I was thrilled to get through it with relatively and surprisingly little pain !

[UpTheStanley Graduate10 in reply to Morethanconquerors]

I obviously didn't inspire you enough, pain is an essential ingredient for this one

[Morethanconquerors Graduate10 in reply to UpTheStanley]

I’ll try harder next time!!

[Beachcomber66 Graduate10]

Blame it on lockdown UTS. I managed to get out to the river yesterday; the trout were in lockdown too. 🤷🏻‍♂️

[cheekychipmunks Graduate10]

You’re ok UTS. You know you’ll get there with your steely determination. 🏃🏃🏃🏃🏃

I too shall do a JRS session one of these days. Well I might ....... (***or I might not***)