NRC Intervals 😰😰😰

[Instructor57]

Following my plan of running more frequently and mixing up my runs meant today was time for another NRC intervals run .

My last run was a recovery from a speed run .

It was dry , bright and 7 degrees when I went out around 08:10

This was a 30 minute run starting off with an easy relaxed pace for the first 5 minutes, then a pause and stretch

The Intervals were then as below with a 1 minute recovery between .

1:30 @ 5K pace (around 7 out of 10 effort)

3x 0.45 @ 1 Mile pace (around a 9 out of 10 effort)

This sequence was then repeated 3x

Typically, most of my mile paced intervals happened to coincide with going uphill 😰

Ahh well, give it a go !

The 1 minute recovery soon disappears.

My last intervals run was slightly different in that the quicker the interval, the longer the recovery time .

Not so on this one .

I assume we are expected to recover quicker now 😐

I completed the run , it was tough but also fun !

And Mr Garmin liked it also .

Back home stretches done and porridge eaten , Oh, and of course a BIG mug of tea .

Now time for a shower !

Happy running! 😁

[Beatlesforever Graduate10]

That's a tough run! Well done, especially having done most of the faster ones uphill 🥵🥵 👏👏👏👏

[Instructor57 Graduate10 in reply to Beatlesforever]

Thanks, yes it was tough , but also fun !I actually really enjoyed it 😁

[Beatlesforever Graduate10 in reply to Instructor57]

Yep those speedy interval runs are my favourite 😁😁😁

[Instructor57 Graduate10 in reply to Beatlesforever]

I actually think I could get to like them 😁

Not keen on the tempo runs though 😐

[UnfitNoMore Graduate10]

I like these runs… like a rowing machine they’re really good at humbling me! This particular one pushing the mile pace for more than a mile is particularly tough… very well done.

[SueAppleRun Graduate10 60minGraduate]

That’s a great run, pushing through the barriers and following the plan, bet you enjoyed your porridge all the more for working hard

[Instructor57 Graduate10 in reply to SueAppleRun]

Thanks , and yes, I was ready for the porridge 😁

[Birdlady64 Graduate10]

Well done. Sounds like hard work Ian!

[Instructor57 Graduate10 in reply to Birdlady64]

Thanks, and yes it was hard but I was surprised at how much I enjoyed it 🤣

[Frenc Graduate10 60minGraduate]

Well done Ian! I chuckled a bit at the hills coincidence, that always used to happen to me during C25K 😁. The running bit was always when a hill loomed large! Tough but fun sounds perfect 🤩.

[Jools2020 Graduate10]

Well done, Ian! I intend to try intervals again when I’m fit enough 😊

[Instructor57 Graduate10 in reply to Jools2020]

They were actually good fun 😁

[Jools2020 Graduate10 in reply to Instructor57]

Yes, I used to enjoy them, too! 😊

[Instructor57 Graduate10 in reply to Jools2020]

Interesting to see the mile pace numbers around 5:25 but certainly couldn't maintain it for a mile 🤣

[Jools2020 Graduate10 in reply to Instructor57]

Super speedy! Yes, maintaining it is the next step 😂

[GailXrunning]

Great fun, these runs. Wait until you get to the one where coach asks for 11/10 effort! 🫥

[Instructor57 Graduate10 in reply to GailXrunning]

haha, he would soon get a responce! 😂