Interval Training, in the pitch black and OMG my legs hurt!!!😴😴😴😴🏃‍♀️🏃‍♀️

[Hedgehogs123]

Well I have to say, I just didn't realize how many other muscle groups you use in your legs when you do intervals!! I only did a 30 min guided interval run but my legs ache so much!!! I need to improve my 5km time and don't have any hills, so I thought it was time to do some more challenging training.

So I start, 2 mins at your 5km pace my app tells me, ( haven't got a clue yet what my 5km pace is⏱️ ) So I just run pretty fast, and it gives me 1 min to recover , 1 min went a bit flipping quick, before I'm now told to run 1 min at my mile pace ( no idea what my mile pace is, so I just ran fast, well fast in my eyes anyway! ) Recovery for 1 min, thank god, but then 30 seconds at my 8 out of 10 ( here we go again, yep you guessed it, no idea what that is!) then cue my beanie light to start fading and I'm almost running in the dark along rural roads, where I then discover they've been muck spreading!!!💩💩, another recovery min, but then guess what ,my 9 out of 10, so I run as fast as my tired legs will carry me, which probably isn't half as fast as I think it is!!!🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️, atleast it's 2 mins recovery!!

Then we repeat this three times and by this time I'm in the pitch black which is a bit creepy!! I get home, really tired but atleast feel like I've achieved something, but wow, my legs are stiff this morning and I stretched well too. I just hope this helps when I run tomm morning!!!🏃‍♀️🏃‍♀️😁😁

[Tinytears60 Graduate10]

Well done! 👏👏👏

I need to improve my 5k time too.... but sod that! 😳🤣

[Hedgehogs123 Graduate10 in reply to Tinytears60]

😂😂🏃‍♀️

[BonniesRest]

Awh your post made me laugh - I feel the same about interval runs and feel I’m guessing about the different paces. Sort of making it up as I go along!

It sounds like you really pushed yourself. Hope your legs start to feel better over the next couple of days 🌞

[Hedgehogs123 Graduate10 in reply to BonniesRest]

Haha me too!! 🏃‍♀️😁

[61Lady Graduate10]

Crikey -sounds like you really went for it and all power to you ! 👏🥳👏

My intervals sound quite tame in comparison ... think I need to sharpen my game 😀 but maybe I’m the same as you in some ways ... if you’re not that experienced, how do you know what your mile pace is etc etc ? 🤔

Perhaps wiser people can explain how you can instinctively switch from one pace to another - all a learning process I guess ?

Clocks change next week so review of running times required I think - not sure about the dark myself

[damienair Administrator]

Ha Ha. Great post. Intervals are meant to be uncomfortable, it trains your mind as well as your legs to run faster. But it is good to have a proper running goal rather than just trying to run as fast as you can. Do you have a running watch with GPS? It just helps with managing pace. Last year I trained a lot and brought my 5K pace and finish time down from 33 mins to a PB of 25:36. It was done over 8 months with steps. First goal was a 30 min 5K. So I trained to run 5K in intervals faster than my intended finish time. I would warm up for 1K and then run 1K at a 5:45 min/km pace, rest for 2-3 minutes and repeat. I would do this for 5K. I also ran 5K without stopping at a regular pace for 1K and at a 6 min/km pace for 1K and repeat, tempo run of sorts. And also ran a nice easy longer run of 10K. Once I was able to run a full 5K in 30 mins I stepped up the interval pace again.

It is meant to be uncomfortable, but not too uncomfortable. Otherwise you could create an injury.

Good luck with your intervals.

Damien

[Hedgehogs123 Graduate10 in reply to damienair]

Thanks Damienair that's really helpful. I don't have a proper running watch as such, I have a Fitbit charge 3 and then I generally use the Nike running App but the two often give different times. My best time for 5km is 32:55 but I have got slower over the last couple of weeks when I'm doing longer runs. I guess I'm taking longer to recover so sometimes I'm having two rest days but I always walk, I do that twice a day anyway with having 2 dogs, and then I'm going to do the flex and stretch program through the NHS site too.

I really appreciate the time you've taken to give the advice. I've only been running 6 months, started because I wanted to do Park Runs, just completed my 60 mins last Sat and now aiming for my 10km but still feel very inexperienced so having this forum is a great resource. Thank you again, 🏃‍♀️😁

[damienair Administrator in reply to Hedgehogs123]

You could pick up a Garmin Forerunner 35 second hand on eBay for about £40 now. No need to spend a fortune. I have a Garmin Forerunner 35, and have it set to display distance, average pace and time. That is all I care about. I am trying myself again to run 5K in under 30 mins, so I too am running intervals. So this morning I ran 2.5K at a 5:45 min/Km pace, stopped and took a break for a few mins. Then ran 500 meters at a 5:30 min/Km pace, took a break and ran 1K at 5:25 min/km pace, took a break and ran the last kilometre at a 5:16 min/km pace. and then walked home to cool down and stretched. Tomorrow I will run a nice easy 10K.

Mix it up between intervals, easy long runs and good attempt 5K runs. The long easy runs build endurance, faster intervals build stamina and speed and good attempt 5K's develop your 5K Pace.

But develop up in stages. Don't be in a rush. Get to 10K first and maybe then start working on intervals and pace. Your doing great.

Damien

[Hedgehogs123 Graduate10 in reply to damienair]

Thanks, great advicemuch appreciated. 🏃‍♀️😁

[toffeemummy Graduate10 in reply to damienair]

This may seem like a silly question, but are the 'rest' periods in intervals proper rests where you actually stop and get your breathe, or are you supposed to keep jogging slowly/walk? I'm never sure.....If I 'up' my pace, I feel I need a proper stop before I can do it again 🤔

[Hedgehogs123 Graduate10 in reply to toffeemummy]

On the one I was following the recovery was a walk with slow and controlled breathing to allow the heart rate to come down. The controlled breathing was interesting, but it was very effective. I think I read somewhere about breathing in for three and slow exhaling for three to stop the potential gasping which doesn't help recovery.😁🏃‍♀️

[toffeemummy Graduate10 in reply to Hedgehogs123]

Thanks Hedgehogs. I can do walking or stopping, but def need to get my breath back before continuing x

[Hedgehogs123 Graduate10 in reply to toffeemummy]

Let me know how you get on, it takes some practice, but definitely makes a difference! 😁🏃‍♀️

[toffeemummy Graduate10 in reply to Hedgehogs123]

Will do xx

[SueAppleRun Graduate10 60minGraduate]

Oh wow, i don’t know what pace what distance is but yup intervals challenge the legs

[Blossom- 60minGraduate]

Wow Hedgehogs you went for it - well done. You might know this but on the NRC app there's a guided run called 'Find your pace' which I've used a couple times now and find it really useful. I was flying at the end (for 30 seconds!) Good luck with your speed quest 🏃‍♀️🏃💥

[Hedgehogs123 Graduate10 in reply to Blossom-]

Hi, no, I didn't know the Nike app had that, I'm going to have a look now. Thank you, I'm sure that would be a great help!! 🏃‍♀️😁

[David_G in reply to Hedgehogs123]

Hi, I’d second the suggestion of the NRC app. Until I started using it for intervals I didn’t even realise I had different paces I could run at!🤣

[Hedgehogs123 Graduate10 in reply to David_G]

Found it!! Going to try it on Monday. Thanks 😊🏃‍♀️🏃‍♀️

[Hedgehogs123 Graduate10 in reply to Blossom-]

Thanks, just found it!! Going to try it on Monday 😁😁🏃‍♀️🏃‍♀️

[Blossom- 60minGraduate in reply to Hedgehogs123]

Hope you enjoy it!

[58soon Graduate10]

Brilliant Hedgehogs - a bit of muscle ache is good - right? I'd like to try some interval runs when I get back to running next week. Haven't done that before and sounds like it might make the time pass quicker! I should really be starting back on an 8k next week if I was to go back to the Magic Plan, but that's far too scary, so some interval runs may be a good way back.

Hope I'll be (virtually) running with you next week!

[Hedgehogs123 Graduate10 in reply to 58soon]

Hi, I couldn't believe the difference it made to my legs! Normally my calves get a bit stiff, but the interval training affected my quads, my stomach(?!) and my arms. There's been some good comments and advice on here which I'm really grateful for.

This morning I went back to the three consolidation podcasts and did the stamina one. It was tough but I'm sure it will help. Let me know how you get on next week!!😁🏃‍♀️