Intervals don't feel like a proper run!

[58soon]

I tried my first interval run with Coach Cory on the NRC yesterday. It was the 'Find Your Pace' guided run, and only lasted 15mins. I felt I'd hardly started! Does anyone else find interval runs not very satisfying?

At the end of my intervals, I felt like I needed a proper run, so decided to add a further 15mins of non-stop running. Feeling stiff today though, so it must have done something!

Any good tips on how to get used to interval runs?

And - what's the difference between an interval run and a fartlek run?

Time to ring the changes! Happy running everyone!

[Blossom- 60minGraduate]

Oooh I loved that run when I did it! I was flying. Perfect if you want to add more on to it! I think fartleks are continuous different paces and distances, whereas intervals are more structured and allow you to actually stop? I might be wrong. Sure someone will come along and explain ... The satisfying thing for me on interval runs is that they show me I can run fast, if only for 30 secs!😊

[roseabi]

Fartleks are unstructured intervals sessions. You decide when to run fast and when to slow down - people usually pick landmarks (lamp posts, bins etc.) to run between.

Was there a warm up and cool down included in the 15 minutes? You could easily add 10 or 15 minutes of comfortable jogging on either side of your intervals session to make up a decent-length run. This would help get you warm and ready for your fast runs so you will get more out of them.

Here's a few of the intervals workouts I did earlier this year for more ideas about intervals:

15 mins easy, 10 x 2 mins fast with 1 min jog recovery, 15 mins easy

10 mins easy, 15 mins tempo, 3 mins easy, 25 mins long pace, 10 mins easy (NB 'tempo' means a pace between easy and fast, often referred to as "comfortably uncomfortable", and 'long pace' is just a comfortable pace a bit faster than a slow jog)

15 mins easy, 7 x 1 min fast with 75-sec recoveries, 15 mins easy

10 mins easy, 7x1 mile slightly faster than long pace with 2 mins easy recoveries, 10 mins easy

You can create your own intervals workouts with recovery sections that work best for you. You can choose either to walk or jog the recovery sections.

[58soon Graduate10 in reply to roseabi]

Thanks so much for your advice Roseabi. I will definitely try out your suggestions. I'm still a newbie runner - started in May this year - so I guess I've yet to work out what suits me, but these ideas are so helpful.

Thank you!

[a_in_gsr Graduate10]

I really like using NRC for interval / guided runs too (I find I push myself more?); but I'd definitely add some running before and after! 5 minutes isn't going to cut it. Personally, I'd add 15 minutes of easy jogging before hand, and then start a work out.

Also, if you don't find this particular run satisfying, try a different one. Again, clock the difference between intervals and fartleks: intervals might not feel as satisfying as you stop inbetween intervals? But there will be something you satisfying!! My favourite on NRC is "Two hard, one easy' - which is exactly as it sounds: 2 minutes of hard running straight into 1 minute of easy running, for 21 minutes. This run is so painful towards to end, but I feel so badass during it

[58soon Graduate10 in reply to a_in_gsr]

Thanks so much for this advice - I'm looking up Two Hard One Easy now! It's great to have recommendations as there are so many to choose from.

And you're right I should have added a warm up and cool down before and after the intervals. I'll be thinking of you on my next interval run - I wanna feel badass too!!!

[Blossom- 60minGraduate in reply to 58soon]

Haha me too! 😉

[a_in_gsr Graduate10 in reply to 58soon]

Of course!! I'd figure out if you prefer intervals of continuous running (by trial and error!), and then narrow down the selection from there.

Ahhh how kind! Yes whilst I love long slow runs, there is something about running faster than you thought you could, pushing yourself more than you thought possible, which to me feels so amazing I hope you also can find this excitement in speedwork.

[9weeks2Run Graduate10]

Well done on your first interval run. I have never tried them, great advice on the posts.Happy Running

[nowster Graduate10]

Intervals: timed or distance based fast/slow running periods.

Fartlek: free-form, on a whim, "run to the next landmark" type speed-ups.

Reverse Fartlek: the same but slowing down rather than speeding up.

Jeffing: short run/walk intervals, usually time-based.

[58soon Graduate10 in reply to nowster]

Thanks for the super clear explanation Nowster. Now I really do understand the difference!

[damienair Administrator]

Intervals are great for increasing pace and building speed into your running. But they are hard sessions. I found that they work best when built into a variety of runs. So you could do a longer run at a nice easy pace and the next run do an interval session. You could run for 1K easy to warm up and then try to run fast for 500 meters or 1K, take a quick break for two mins and repeat and then for the last kilometre you could just do a nice easy pace to cool down and do loads of stretching afterwards. Then on your next run do a 5K at a good pace somewhere between easy and hard. It takes time but over a few months you become faster and fitter.

Damien

[58soon Graduate10]

Thanks for the advice Damien. I’m going to start trying different things as you suggest, and see what suits. At least I’m beginning to understand the lingo now! Thanks so much 😊