NRC 5x5x10k

[Yesletsgo]

This morning I fancied a change. I've run NRC Triple 7s a lot and really like it but wanted to do a different speed run. The answer was 5x5x10k, five 5 minute intervals at 10k pace with 2 minutes recovery in between, Coach Cory guiding it. I like Coach Cory.

Recently I've been forgetting to eat the beetroot but stocked up on juice at the supermarket yesterday. I had a glass in the evening and another when I got up.

As we were leaving I realised my Garmin battery was in the red so we had to wait while it charged up before we could set off.

Finally running, I judged my '10k pace' by effort, trying a bit but not too hard, and was surprised that the first interval seemed very quick. We couldn't take the route we planned as there was a tractor doing something in the field and I didn't fancy breathing in lots of weedkiller/fertiliser. No problem, lots of other paths to choose from.

During the second interval my husband stopped to take a photo which seemed to mess up the timing so I improvised and added an extra couple of minutes.

While we were stopped for recovery I looked across the field of oilseed rape and saw a sail, someone was out on the river. I was a little jealous but if all goes well we should soon be setting off on a sailing adventure of our own. Actually I wasn't at all jealous, I was having too much fun doing what I was doing

By the 4th and 5th interval I started to feel tired. I was actually running about a minute faster than my usual 5km time but my heart rate and perceived effort were no higher. The last interval was my fastest so maybe the beetroot juice has magical powers like the blurb on the packet suggests

Thoroughly enjoyed this run, and would highly recommend it to any other Triple 7s fans.

[Instructor57 Graduate10]

Well done , I like the NRC interval runs now (never used to !) 😁

[Yesletsgo Administrator Graduate10 in reply to Instructor57]

Me too, especially the longer intervals. I wonder if there are any others....

[Instructor57 Graduate10 in reply to Yesletsgo]

Yes, there are several in the HM Plan

[Frenc Graduate10 60minGraduate]

Well done and what a great photo - I can just see the sail in the distance! 😊

[Yesletsgo Administrator Graduate10 in reply to Frenc]

Thank you, it was a lovely thing to see!

[SueAppleRun Graduate10 60minGraduate]

That sounds really good, my 10k pace is slower than walking, stunning photo

[Yesletsgo Administrator Graduate10 in reply to SueAppleRun]

I've yet to do a 10k in real life, although it felt very manageable this morning I doubt I could keep that pace up for a constant 5k. If you add in the recovery time it looks a lot more realistic 12'39 vs 7'32 m/km 😂

[Birdlady64 Graduate10]

Oh, think I'll have to try that one. I did 80's today and enjoyed it, but maybe longer intervals might be fun. I don't really guage things in terms of distance,but by effort out of 10. So they say 5k pace is 7 or 8 out of 10, but there is no way I could sustain 7 or 8 out of 10 over a distance of 5k

[Yesletsgo Administrator Graduate10 in reply to Birdlady64]

You're right, sustaining the effort is the challenge. I couldn't have kept up yesterday's pace for 5k let alone 10k but the recovery makes a huge difference.I prefer longer intervals because telling my husband what to do every 60 seconds gets a bit tedious. We run together but he hasn't got the app

[Wavy-chick28 Graduate10]

Sounds interesting, I didn’t like NRC at first but now it’s my go to but haven’t done an interval run so thanks for the recommendation 👍🏼

[Yesletsgo Administrator Graduate10]

Try it, intervals can be fun