I like this intervals workout, so thought I’d do it again! I was set to leave the house, later than usual (major faffage) and my sister called. We have lots to organise so that took a while! Then I had messages to answer, so by the time I left my house it was about 10:45. A bit late for me and it was quite humid - but the workout is less than half an hour, so I thought I’d manage OK (and I did).
It doesn’t actually matter if you know your various different paces or not. This late revelation meant that I missed out on enjoying these workouts for a good while. There’s nobody out there waving a red flag if you run your mile pace too fast (although Coach does remind you that it’s 9/10 effort!)
So for me, it’s a average jog for the 5K pace and I do try and keep that around 8 mins/km, then slower for the 10K pace, and fastest for the mile pace. No way could I sustain the mile pace for a mile, but I like a workout! Plus, it’s only for 60 seconds, then you get a break!
I’ll give the times below so you can see how inconsistent I am!
60 seconds running x 4 @ 5K pace: 9:30, 6:35, 7:43, 8:25
60 seconds running x 4 @ 10K pace: 9:29, 7:48, 9,17, 8:15
60/seconds running x 4 @ mile pace: 6;13, 7:01, 6:05, 5:20
A couple of times I was fooled by inaccurate readings from my watch. I was running under trees and my pace suddenly seemed to slow down, so I went faster of course and messed up my times on a few of the intervals. Maybe it was to do with the satellite signal. Perhaps I should avoid looking at my watch and try to run by feel. 😬
After the workout ended I paused my watch for a few seconds and jogged towards home to make the distance up to 3K. I meant to go to 4K but my coffee was calling me!
It’s a fun workout, I love it! 😊👍🏃♀️🥵