Fast Mile Monday- the JuJu experiment

[ju-ju-]

Hello lovely running people.

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

[UnfitNoMore Graduate10]

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?

[ju-ju- Graduate10 in reply to UnfitNoMore]

That sounds good....When you say about anaerobic gains do you mean about getting into those HR levels?

[UnfitNoMore Graduate10 in reply to ju-ju-]

Yeah, well kinda... my watch gives training effect at the end of the run with aerobic 0-5 and aerobic 0-5... related to HR for sure though.

[Run46 Graduate10]

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 🐌

[ju-ju- Graduate10 in reply to Run46]

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

[Tbae]

That is interesting and impressive Julia.

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.

You are just a star.

🏃‍♀️⭐️👏👏❤️💪🙏

[ju-ju- Graduate10 in reply to Tbae]

That sounds fascinating? And thanks so much.

[Sandraj39 Graduate10]

Great work there ju-ju - your hard work on 'Fast Mile Monday' is definately paying off! Oh, and I do like a graph!🙂

[ju-ju- Graduate10 in reply to Sandraj39]

Thankyou, I also love a graph, especially home made ones 😀

[Mum22boys Graduate10]

This is really interesting! Big improvements in just a few weeks. Like the way you're mixing things up

[ju-ju- Graduate10 in reply to Mum22boys]

Thankyou, it’s not my main focus to run quicker, but it’s interesting to see the difference it makes.

[SueAppleRun Graduate10 60minGraduate]

That’s something I could do and reading you post makes me want to 😀

[ju-ju- Graduate10 in reply to SueAppleRun]

Yay.... I hope you have fun with it too...

[Couchphoenix Graduate10]

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 👍🏃‍♂️

[ju-ju- Graduate10 in reply to Couchphoenix]

That’s super, well done. In all fairness it is not my main focus, but I do want to be fitter..... that’s a great time, well done.

[Grannyhugs Graduate10]

Brilliant results, you are working hard at this so really deserve them. I'm sure regular sub 30min 5k will be attainable for you. Happy running 🤗

[ju-ju- Graduate10 in reply to Grannyhugs]

Thankyou, I have plenty of years ahead ( hopefully) to get there!

[AlysP Graduate10]

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!!

[ju-ju- Graduate10 in reply to AlysP]

That’s fantastic, and sounds really good fun. Well done 😀

[Roxdog Graduate10]

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.

[ju-ju- Graduate10 in reply to Roxdog]

Yes not a great idea if you are injured, that’s why I don’t do this too often and am going carefully. I hope you heal up very soon.

[lexi6 Graduate10]

Wow! ju-ju thats impressive 👍

[ju-ju- Graduate10 in reply to lexi6]

Thankyou 😎

[RunWillie Graduate10]

Thanks for sharing 🙂

[ju-ju- Graduate10 in reply to RunWillie]

😀

[WannabeAthlete]

Hi Ju-Ju,

You're on a roll.

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.

You can see his whole approach and plans here.

jeffgalloway.com/training/m...

regards,

Dominic