Tried out speed intervals ,🏃‍♀️💨

[sparky66]

Just a 5K scheduled for today after my 10Miles on Friday 😁

So thought I'd try out some speed intervals..phew i don't know if I liked it..haha was hard work.. only really managed 30 second speed bursts with two minutes slowing..

I was thrilled to get a PB fastest K at 6:48 🏃‍♀️on my last K👏

I can see the benefits right enough, and like everything else the more practice the longer those speed bursts might last,

So I will try and encorporate them into my shorter runs 👍

Hoping by the time my race comes around in 3 weeks I can push for a good time 🙏

Happy Running all 🏃‍♀️🏃‍♂️🌟

[Mormor1 Graduate10]

Well done...I'm just so relieved to have the shorter runs I can't imagine doing anything extra during them 😅

[sparky66 Graduate10 in reply to Mormor1]

Haha that's exactly how I felt 😂Think my upcoming,10K race is promoting my attempts!

Also so much advice on here saying it's a really good way to improve overall speed 😁

[Mormor1 Graduate10 in reply to sparky66]

You will smash it because you put in the extra effort needed. I ran and swam earlier so feel totally justified in watching Wimbledon under a quilt.... Especially as it's now raining.

[sparky66 Graduate10 in reply to Mormor1]

A swim would be bliss now, it's really hot here and I e brought my fan outside while I read 😃Enjoy Wimbledon 🎾

[Ian5K Graduate10]

Well done, Sparky!

Is there a programme for this? I was a bit of a sprinter in school, when dinosaurs roamed the Earth. Now I lack confidence in running flat out - an age thing and I had a couple of calf muscle injuries during C25k - but would love to try it if done properly and expertly.

[sparky66 Graduate10 in reply to Ian5K]

I think there will be Ian I'm sure someone will point you in the right direction..I'm the same just usually happy to keep a steady pace.. but I'd be thrilled with a 30 min 5K ... And not making much progress still over 35 mins, so I thought well if you don't run fast.. you won't be faster 😂

But it's a start 👍

And rewarded with my fastest K to date 👏

I hope you find something that works for you x

[Ian5K Graduate10 in reply to sparky66]

Thanks! Yes, I think I’ll look into it.

[Frizzbomb67 Graduate10 in reply to Ian5K]

Nike Run Club have got lots of guided interval/ fartlek runs

[nowster Graduate10]

What sort of ratio for the intervals were you using?

[sparky66 Graduate10 in reply to nowster]

I wasn't particularly, I just took a landmark ahead and ran as fast as I could towards it.. maybe 30seconds to to a minute then two three minutes or longer slower pace, was just mixing it up a bit 😛

[nowster Graduate10 in reply to sparky66]

So you were doing Fartleks! 👍

[sparky66 Graduate10 in reply to nowster]

Is that what I was doing 😂😂😂

[Irishprincess Graduate10]

Well done on your PB Sparky 💪 Little and often is fun and pays big dividends. You’ll be in great shape for your race!

[sparky66 Graduate10 in reply to Irishprincess]

🤞 thanks IP 🎈

[SueAppleRun Graduate10 60minGraduate]

Ooo very speedy, those bursts of speed will certainly make you faster on your shorter runs

[sparky66 Graduate10 in reply to SueAppleRun]

Thanks, I hope so ☺️

[Frenc Graduate10 60minGraduate]

Well done, it’s good to mix it up! Says she who hasn’t been brave enough to try intervals yet 😆. 🏃‍♀️🏃‍♀️🏃‍♀️

[sparky66 Graduate10 in reply to Frenc]

😂 give it a go, see how you get on ☺️

[Beatlesforever Graduate10]

Nice work! That's an impressive PB, very well done 💪🎉🏃‍♀️🏃‍♀️🏃‍♀️

[sparky66 Graduate10 in reply to Beatlesforever]

Thank you 😊 wasn't so bad 😅

[Runwithferg]

There is an app called Jog Run Sprint that lets you design a run like this. Pretty simple but it works. 👍. I’ve only tried it once so far and agree it’s hard work. Well done.

[sparky66 Graduate10 in reply to Runwithferg]

Thanks will have a look 😊