NRC Intervals , (extended to 5K)

[Instructor57]

So I have had a few days off since my last run thanks to work and life !

But today it was time to get those running shoes on again !

I have been doing NRC runs lately to mix things up a bit and today was an Intervals run following the sequence shown in the picture .

It was a late start as my only day off so didn't want to be up too early !

Anyway, it gave time for the temperature to rise a little 😁

So it was around 10:35 when I got out .

And around 6 or 7 degrees so shorts and t-shirt would be perfect .

I actually really enjoyed this run with coach Corey and felt the intervals were just about right for me .

I have never been a fast runner and have absolutely no aspirations to become one .

I think at 65, that ship has sailed already but what I do want is to enjoy my runs and at least maintain but hopefully still improve my fitness.

So, all in all , happy with this 5K Jount which had some purpose instead of what had become just bumbling 5k's occasionally.

Back home stretches done and ready for some lunch 😁

Happy running!

[AlMorr Ambassador Graduate10]

Nice run for you today Ian, by 10.35am any frost will have gone, so a good time for a little run, well done, the main thing is that you enjoy your running, after the run I hope Misty your cat got a little meal while you did your stretches. 😊

[Instructor57 Graduate10 in reply to AlMorr]

Thanks Al, yes, early frost had gone and it was quite pleasant.Misty was fed just before I went out and is now sleeping 😁

Misty

[Frenc Graduate10 60minGraduate]

Sounds like a really good run. I haven’t been brave enough to do intervals, but perhaps I’ll give it a try at some point! Well done Ian 😊.

[Instructor57 Graduate10 in reply to Frenc]

Thanks Kate !I've always shyed away from hills and intervals, but it's time I started to embrace them 😁

I actually quite enjoyed it 😁

[Hidden]

That’s great you enjoyed your run, I feel the same once I graduate I’m not looking at being a fast runner I just want to enjoy the runs at my own pace for fitness more than anything. I don’t even have the vision of going over the 5K at the moment I have no interest what’s so ever. Sorry to ask but what are intervals this whole running business is new to me as you can gather.

[Instructor57 Graduate10 in reply to Hidden]

Thank you !And no problem to ask any questions, that's exactly what the forum is for 😁

An interval run is like when you did C25K .

You run for a while then walk for a while .

(Or keep running at a recovery pace)

This particular run uses different paces for the running parts as shown in the picture

So using your 5k pace for some of the runs then your 1 mile pace for others .

Varying your runs like this is a great way to build your aerobic base

[SueAppleRun Graduate10 60minGraduate]

Woo that sounds good, love NRC runs, I tend to do a few then wander back to Zonbies for a while😳Enjoy rest of your weekend

[Instructor57 Graduate10 in reply to SueAppleRun]

Thank you !Yes it was fun 😁

(Sorry, just seen your reply 😐)

[Instructor57 Graduate10 in reply to SueAppleRun]

My notifications appear quite random sometimes unfortunately 😐

[Hidden]

Thank you so much for the quick reply it sounds great this will definitely be something I’m interested in after graduation. I look forward to trying this out I only have 2 runs to go.

[Instructor57 Graduate10 in reply to Hidden]

Enjoy the last 2 runs of the program, remember consolidation then though before increasing either pace or distance

[Hidden]

Googling NCR runs lol

[Instructor57 Graduate10 in reply to Hidden]

Haha, just ask 😁NRC = Nike Run Club .

It's a running app with training plans and coach guided runs .

You may find it useful after graduation 😁

[Hidden]

Thank you 🙈

[Birdlady64 Graduate10]

Sounds like a fun run for you Ian. Well done👏I keep looking at those NRC interval runs but they scare me a bit to be honest. I'm not sure I even know what my various paces are anymore

[Instructor57 Graduate10 in reply to Birdlady64]

I always shyed away from them before !But this was quite fun .

And you don't need to know your paces as they ask for an effort out of 10.

So say an 8 or 9 effort for your 1 mile pace and a 6 or 7 for your 5k pace (or there abouts) 😁

[Wavy-chick28 Graduate10]

I’ve been on a NRC this morning a mindful ‘ breaking through the barriers’ I quite enjoyed it just forgot about times and distance and just ran! I definitely was becoming bored of my own company and Mr Strava updating me.

[Instructor57 Graduate10 in reply to Wavy-chick28]

Great !I like the mindfulness runs 😁👍

[Beatlesforever Graduate10]

Well done, that's a really fun run, I think it's coming up on my plan at some point too. I have to say, I'd be over the moon with a sub40 5k! 👏👏👏

[Instructor57 Graduate10]

Yes it was fun !Actually came about the same time as my usual 5k time which is interesting 🤔

[Yesletsgo Administrator Graduate10]

NRC interval runs are awesome! Still buzzing after mine this morning