Tried out speed intervals ,πŸƒβ€β™€οΈπŸ’¨ - Bridge to 10K

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Tried out speed intervals ,πŸƒβ€β™€οΈπŸ’¨

sparky66 profile image
sparky66Graduate10
β€’22 Replies

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 πŸƒβ€β™€οΈon my last KπŸ‘

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 πŸ‘

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

Happy Running all πŸƒβ€β™€οΈπŸƒβ€β™‚οΈπŸŒŸ

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sparky66 profile image
sparky66
Graduate10
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22 Replies
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Mormor1 profile image
Mormor1Graduate10

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

sparky66 profile image
sparky66Graduate10 in reply to Mormor1

Haha that's exactly how I felt πŸ˜‚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 profile image
Mormor1Graduate10 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 profile image
sparky66Graduate10 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 πŸ˜ƒEnjoy Wimbledon 🎾

Ian5K profile image
Ian5KGraduate10

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 profile image
sparky66Graduate10 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 πŸ˜‚

But it's a start πŸ‘

And rewarded with my fastest K to date πŸ‘

I hope you find something that works for you x

Ian5K profile image
Ian5KGraduate10 in reply to sparky66

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

Frizzbomb67 profile image
Frizzbomb67Graduate10 in reply to Ian5K

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

nowster profile image
nowsterGraduate10

What sort of ratio for the intervals were you using?

sparky66 profile image
sparky66Graduate10 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 πŸ˜›

nowster profile image
nowsterGraduate10 in reply to sparky66

So you were doing Fartleks! πŸ‘

sparky66 profile image
sparky66Graduate10 in reply to nowster

Is that what I was doing πŸ˜‚πŸ˜‚πŸ˜‚

Irishprincess profile image
IrishprincessGraduate10

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

sparky66 profile image
sparky66Graduate10 in reply to Irishprincess

🀞 thanks IP 🎈

SueAppleRun profile image
SueAppleRunGraduate1060minGraduate

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

sparky66 profile image
sparky66Graduate10 in reply to SueAppleRun

Thanks, I hope so ☺️

Frenc profile image
FrencGraduate1060minGraduate

Well done, it’s good to mix it up! Says she who hasn’t been brave enough to try intervals yet πŸ˜†. πŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸƒβ€β™€οΈ

sparky66 profile image
sparky66Graduate10 in reply to Frenc

πŸ˜‚ give it a go, see how you get on ☺️

Beatlesforever profile image
BeatlesforeverGraduate10

Nice work! That's an impressive PB, very well done πŸ’ͺπŸŽ‰πŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸƒβ€β™€οΈ

sparky66 profile image
sparky66Graduate10 in reply to Beatlesforever

Thank you 😊 wasn't so bad πŸ˜…

Runwithferg profile image
Runwithferg

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

sparky66 profile image
sparky66Graduate10 in reply to Runwithferg

Thanks will have a look 😊

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