I dithered about this workout. I already decided that 60 seconds running and 90 seconds slow jogging works well for me right now. I’d previously done 8 repeats, but amended this to twelve, then reduced it to 10. Decided at the last minute to stick to 8, with an extra 60 second run at the end so I wouldn’t end the workout on a slow jog. After the interval workout, I would carry on running until I had covered a total of 4K.
Decided on shorts, long sleeved top and waterproof running jacket to keep me dry. Sun visor, of course, to keep my glasses clear! I opted for a light green one this morning, it worked well 😀. As it was still quite dark when I set out, I wore my chest torch. I wasn’t on the main road, but there is occasional traffic on the single track lane I use for interval work and I like that added security.
Everything worked well for me and I actually enjoyed it this morning! I saw a couple of dog walkers - I knew both of them and they both made their dogs sit as I ran past. I passed one of them while I was running and was able to gasp a ‘hello’. No ‘easy conversational pace’ there 😂. I was working hard at the end and my breath actually started to fog up my glasses!
I was feeling tired after the workout and had to push to run on to 4K. I had to fight hard to beat the ‘you can stop now’ gremlin 😈, but I kicked him into the river and arrived home victorious! Looking at the stats afterwards, I noticed that on 5 of the splits for the running sections, my pace was less that 6:00. More than last week. Definitely warming to interval work!
Arrived home to stretches, porridge and a lovely hot shower 👍
Thank you 🙏. It’s great to be keen and I know exactly how you feel, but it really is so important that you have a rest day between runs to allow your muscles to repair😊.
It's difficult to take photos while you're actually running. Mine are taken during the walking sections unless there's something exceptional to snap.
You might have noticed I have an interval component in my recovery runs, currently putting on the speed during the last minute or so of each jog period. It seems to be working well.
As I move on to the continuous runs, I'm planning to do W6R3+ as 4½ min jog and 30s run, repeated 5 times... but I'm getting ahead of myself. That will be Friday. I have a run before that one tomorrow morning.
There wasn’t really anything to photograph today. I’ve posted pics of that lane before and it was dull and dismal today. If I’d spotted anything I could have easily stopped, as you say. Yes, I’ve noticed that you have an interval component and it’s obviously working well for you! It’s good to mix things up. I have to ‘condition’ myself not to think that it’s a ‘wasted’ run, though!
No, I know that and I realise that it’s good to do interval runs; but part of me just wants to go out and do a 5K run instead! So I can work on, say, improving my pace, or negative splits, or both! A proper run! None of this speeding up and slowing down malarkey! I know intervals are good practice so I do them anyway. Once I start, I do enjoy them now, although I didn’t at first.
Thanks, Jane. I use my Garmin watch. I just design the workout in the app on my mobile and then sync to my watch. This way, the lap times are recorded as well In the Garmin app although Strava loses it because it’s already set to 1 km as it’s lap distance. I think you might be able to set up something simple in Strava by changing the lap distance.
I did some intervals during my 3k this morning. Only just made it back to my home desk in time to start work! The intervals were quite tough, but if I took deep breaths during the slower sections it felt fins.
What a stunning picture! I love swans 😃 great run too!
I chickened out of intervals this morning and decided to do w9r3 with Michael again but tried to run it faster. I’ll try and get my head round intervals on Thursday morning 🤞
Well, that is interval work! I was using exactly that timing. I set up a workout in Garmin so that I could see my pace for each 1 minute run, but I started off doing exactly what you did, running faster and slow jogging. 👍
SJ60 Runkeeper has a few and the option to make your own! Go into Start, as if you were going to start your run and then select Workout. Youll see lots of options there like Out and Back, Intro to Intervals, Easy 20 minutes, etc. If you click on each it shows you the breakdown. If none meet your needs, you can select Create new Workout and build one! It doesn't guide you through the whole run, just gives voice prompts for each change of interval, eg Run fast for 30 seconds. But I do think it's an amazing function considering it's free!
I like intervals too! I feel like the minutes go really quickly on them and then I end up with a surprisingly good pace even though I've had slower sections so it always feels quite satisfying! I know what you mean about the "proper runs" though!
I’m glad you get it about proper runs 😀. I’m amazed at my pace, too. I have to remind myself that it’s only for 60 seconds and there’s no way I can sustain it! (Yet!)
Great running Jools- I look at the interval running as sheer exhilaration- it's not a "proper " run, but it's still running time and running miles, and I have everything crossed that it will add a little something to my running..... enjoy 🍁🍂🏃♀️👍
I have to laugh at myself at my age/state of fitness attempting to put on a bit of speed- but thankfully am able to find it a bit funny and quite exciting 🤣🏃♀️ my mantra for recovery jog is "I can do this. I will persevere." Embrace the interval running fun 🤗
You sound determined, good for you! No need to laugh at yourself. You’re a runner! And a graduate from C25K, no less. That’s pretty amazing 🏃♀️👏👍 We are both a lot fitter than before we started the programme. Age doesn’t seem to matter, either (I’m 66).
I did a 5k this morning and it felt like really hard work. I'm going to do intervals again for my next run which will hopefully be on Thursday. My days are all muddled up at the moment.
That photo of the Whooper is stunning - really captures the atmosphere
Well done for your 5K! I think I’m going to do a very slow run on Thursday. I’m debating whether to do the Vitality 10,000 at the weekend, so don’t want to do anything too strenuous 😊
Yes - it was good thanks. And yes winter is nearly here 😂😉
Dorset Cereals used to make an awesome gingerbread porridge but its discontinued. In fact I don't think they do porridge at all now. I had a stockpile, but its all gone now 😥
I'm planning to do the Vitality 10,000 on the 31st, but am wondering about the possibility of going for it if I feel good on my next 9k run. But, I also want to wear my race number when I do it
It’s just really splitting the run into sections. Because I had created a workout, the stats gave me my pace for each 60 second run and each 90 second jog. Obviously, my interest was in how fast my pace was when I was running, so I gave that info at the end of my post. The times seem quite fast, but I can’t sustain that pace for long.
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week3run1 ✅. 3 x 17 mins with 1 min walks. 
How did your parkrun or (not)parkrun go?
