NRC intervals - 60’s

[Jools2020]

I was quite enthusiastic about trying this run, after reading about the recent successes of quite a few others on the forum!

How would I decide my pace? The run is described as 12 x 60 second intervals, 4 at 5K pace, 4 at 10K pace and 4 at mile pace. I broke that down to slowish, slower and fastest.

What a glorious morning to go out for a run! It was about 12 degrees, sunny and with a light breeze. Far too warm for a sustained faster pace, but I thought it would be fine for intervals - and it was. Shorts and t-shirt - yes, the white, winter legs again!

I know I ran all of these intervals too quickly. My aim was to run the 5K pace at 8 mins/km, the 10K at 9/mins and the mile pace at 7:30.

I’ve listed what actually happened below. At the end, I was DONE 😂

5K pace: 7:55, 7:41, 7:34, 7:27

10K pace: 8:17, 7:41 (whoops!): 8:55, 8:54,

Mile pace: 5:34, 6:07, 6:13, 6:06

Average pace 7:56, fastest pace 5:05

I was certainly ready to give more effort after the middle section at 10K pace. Of course there is absolutely no way I could keep those mile pace times over a mile, but I felt like a workout so took the breaks off. My effort here was 9 plus!

I was completely absorbed in this workout. During one of my walking breaks I looked round and realised I had missed a turning!

I will definitely do more interval work. I’d like to have another go at this guided one to try and get the pace right, although having said that, I was very happy with this run 😊🏃‍♀️👍☀️

Photo just for interest - an artistic bluebell photo I took a few years ago.

[Beatlesforever Graduate10]

An amazing photo! And very fitting given your mile pace, blink and you're gone! 💨💨💨 Very well done 👏👏👏👏 I do love the NRC interval workouts - and their hill repeats! You'll be able to get more confident with your different paces the more of them that you do. These NRC guys know how to keep things interesting 👍👏👏👏😃

[Jools2020 Graduate10 in reply to Beatlesforever]

Yes, they do! It’s certainly given my running a boost. I wasn’t sure about the coach on this run. Coach Bennett seems to make his guided runs more personal, I just like his style.

Some of those intervals were on an uphill gradient, nothing too drastic over 60 seconds, though. Hill repeats are something to think about in the future! 😊

[Beatlesforever Graduate10 in reply to Jools2020]

Hill repeats are a lot of fun, honest! 😅 I've just looked up the run to see who the coach was (I've not done that one before). It turns it's Coach Blue! He's one of my favourite coaches, I find his style so motivating, I love every one of his runs (that I've done). Funny how differently we all respond to different styles 😊

[Jools2020 Graduate10 in reply to Beatlesforever]

Yes, it is funny! I think I’m resistant to change, I’ve just got used to coach Bennett 😊

[Runninggirl59 60minGraduate]

Wow Jools, I am in awe of those timings, they are fast. Definitely a good workout for you today and good on you for trying something new. My week has gone pear shaped and only managed one 30 min run so far. Fingers crossed I get out tomorrow 🤞

[Jools2020 Graduate10 in reply to Runninggirl59]

Thanks, I surprised myself. As Birdlady64 said, it’s doable because it’s a limited time. With the faster section, you just focus on getting that minute done!

I hope you manage to get out tomorrow! I did do a 3K run on Tuesday, I didn’t post it on here because it was just like all the others 😂

[Dexy5 Graduate10]

Well done jools, I enjoyed this intervals programme too.

[Jools2020 Graduate10 in reply to Dexy5]

Thanks! I’m going to try on a regular basis to do interval work now!

[SueAppleRun Graduate10 60minGraduate]

That sounds like some workout Jools, goodness you’ve got fast, intervals are my next project after I master the getting out the door one

[Jools2020 Graduate10 in reply to SueAppleRun]

It was a good workout! I definitely haven’t got any faster, though. I can just run fast-ish for a very short time!

[Birdlady64 Graduate10]

Well done Jools. I knew you could do it! For me I think it's all about amount of effort rather than an actual number. And I think the more you do this type of workout, the easier that will become to judge It's definitely work in progress for me

[Jools2020 Graduate10 in reply to Birdlady64]

I think I needed to have something to aim for that I can relate to. I’ve never thought about amount of effort. You’re right, though, it should be easier to judge the more you do it, however you approach it 😊

[Instructor57 Graduate10]

Well done !There actually quite good fun aren't they 😁

[Jools2020 Graduate10 in reply to Instructor57]

Actually, yes, they are! And I was only working hard for 4 minutes 😂

[Instructor57 Graduate10 in reply to Jools2020]

This is a fun one 😁

healthunlocked.com/bridgeto...

[Jools2020 Graduate10 in reply to Instructor57]

That’s running at mile pace for longer 😂 I might stick to 4 minutes for a while!

[Mormor1 Graduate10]

I've started doing the nrc intervals for 1 run each week.. I round it up to 5k as its only 8 x1" runs and 8 walks! Think I should try yours next time. My problem is I don't have a different pace for 5 or 10k...my 10KS are usually double my 5k times! I'm slow...and consistent!

[Jools2020 Graduate10 in reply to Mormor1]

There’s nothing wrong with doing interval runs at the same pace, I’ve done many interval sessions like that. This was just a bit different, which made it fun! You could try starting off at your normal slow pace for the 5K pace session.. Then slowing down even more for the 10K one and then for the last one, take off the brakes!

Nothing wrong with slow. Most of my runs are slow - with a speedy finish! Well, perhaps not speedy exactly, just not so slow 😊

[Mormor1 Graduate10 in reply to Jools2020]

Will definitely give it a go....