I just wanted to share a little experiment that I have been doing.
I run everyday, as I just love running.... a big part of why I run is for my wellbeing, and it has always worked for me to keep my resilience in a good place for work and life. I am really careful to avoid pushing too much in any way to avoid injury. That said, more recently I have adjusted my long term goals a bit in order to gain a bit more fitness. So my new goal is to be able to comfortably run a 5k in under 30 minutes at least once a week as I reach my 60's/ 70's etc. I am not a fan of pushing and speed as I have seen so many people get really hung up on this, and then give up. However I am a fan of being tip top fit
So- for the last 6 weeks I have started a new thing called,' Fast Mile Monday' whereby I just belt out a mile, as I wanted to test to see if this made a difference to my other runs and my fitness. I have REALLY enjoyed it, and pushing myself like this is hard, but I just say to myself that its only a mile!!! As well as this, I have been doing a few ( not enough) HIIT routines to complement the fast mile.
Anyway, here are the results so far, which I think demonstrate that it does make a difference. My plan now is to keep doing it but add in more HIIT sessions as well. The date is on the bottom axis and on the left are the two times for the 5k ( pink) and the one mile ( yellow).
So I do encourage you to try your own experiments, tweaks to your running routine that contribute to your goals. Its all good fun, which is what running is all about.
Happy Panthering
Juju
xx
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ju-ju-
Graduate10
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Excellent results there in a few short weeks! I’ll join you next Monday, a little reluctantly, as my running plan has me down for 5 minute warmup, 20 minutes easy, 10 minutes quick, 5 minutes cooldown... and the quick bit is in a pace range that could see me break my mile PB (as an oldie at least, never beating my teenaged self 🤣)
Are you scoring big on anaerobic gain on the Garmin during the miles?
Wow, that's a great improvement over the few weeks! You're speedy now 🙂🐱
I enjoyed Roseabi's Spring Speed challenge, that made me realise how fast I could go if for just a K or a mile...had tried to push for 5K and got to 30:53 but then the Autumn Half Marathon group started so now my inner snail is back in charge 🐌
All good.... the main part is having fun, and doing what we love. I don't think I am going to push for much speedier as I worry about injury, but definitely get myself fitter
It’s great to see the proof of it.I love the Get Fit in 6mins,Australia and Canadian collaboration research into the mitochondria development and much more.
Meep meep ! well done you, I’m still trying to get the elusive 5k in under 30mins, I did it in 30.40 this morning although my PB is 30:10....I’m just enjoying the challenge at the moment. I walk and slow jog back from where the 5k has taken me which adds up to a round trip of 10k. I think I’ll try some quick bursts to try and reach my goal 👍🏃♂️
That’s really interesting- thanks for sharing! Great results!! I am doing your brilliant 10k plan and have been making the shorter run my ‘fast’ run (basically give it my all from start to finish) to help improve overall fitness. It is most definitely helping loads both with speed and endurance!!
Wow! Interesting! I remember interval runs helped with speed and distance for longer runs, a while ago now due to recent injury but maybe I'll try again soon.
If you have a Garmin watch then check out Coach Jeff Galloway's training plan. It's for all abilility levels and free. Essentially it's about incorporating interval training into running to make it more interesting.
He recommends a 2 weekly 'magic mile' run incorporated into his plan which you're meant to run flat out without sprinting. It's hard work but definitely makes you quicker especially when combined with his speed drills which are short but tough.
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75mile Walking Challenge 
Hurrah! 10k (and a bit) done!
Fast, slow, fast
The 100 mile month #LeaveNothingButFootprints
