Run 27ā¦āHill, Hillier, Hilliestāā¦a27 minute Hill Speed Interval Workout! OMGā¦intervals on a hill/incline with Coach Sally McRae.
So even my warm up walk was uphillā¦5 minutes up the road, then I turned and jogged back. In my head I had envisioned me channelling my inner Kate Bush and running up the hill āwith no problemā š¶
The theory was that I would be running up fast, and running down slowā¦so the recovery was twice as long as the preceding run to end up back at the bottomā¦
In reality my ārunningā up the hill was slower than Coach had bargained for, and even though I ran really slowly down hill for the recovery partā¦I ended up further and further down the roadā¦ šš¤¦š»āāļøš
We got there in the endā¦and I guess it was funā¦but jeez my legs were burning š„š¬
The Strava stats were much better than the NRC onesā¦average pace of 9:35/km (elapsed was 10:51/km)ā¦š¤·š»āāļø
For the technically minded: 5 minutes warm upā¦1 minute at 10k paceā¦2 minutes recovery, 45 seconds at 5k paceā¦90 seconds recovery, 30 seconds at 1 mile paceā¦1 minute recovery, and repeat 3 timesā¦
So NRC gave me 11:04, 9:52, 11:42 at 10k pace/effortā¦9:10, 11:07, 11:19 at 5k effortā¦10:50, 9:09, 10:06 at 1 mile effortā¦yeahā¦I have no idea either ššš
Written by
LottieMW
Ambassador
To view profiles and participate in discussions please or .
I did that run a couple of weeks ago. Loved and also hated it! I loved it really-properly hard though. Well done!
I noticed some of the same as you-I had a little longer to catch my breath at the end of the longer recovery intervals. I didnāt mind that at all! Instead of going further down the hill, I just wandered about a bit on the spot.
I donāt think the NRC app is great at distance/timing accuracy. I had one flat out sprint on the flat the other day where it thought I was going at a pace of about 14min/km which I know is a fair bit slower than I walk. I had a bit of a grump that my stats wouldnāt show my Herculean effort so what was the point of having done it. The. I had strong words with myself and shook it off!!
You should be mega proud of that run today. Those hill sprints take some serious guts to take on and make it through šāāļøšŖš»
Thank you. I was seriously amazed (and impressed!) at the times on Stravaā¦I know it was a speed runā¦but it was up hill after all!!!
Itās basically up hill all the way from my house once I hit the main roadā¦thatās the pic on the right. On the left is the bit I planned on running upā¦I think I got to the top once, but ended up further and further down the main road ššš
I can see me repeating it again in the futureā¦š
I always start with the good old brisk 5 minute walk! Then Iāll do the NRC 5 minute warm up run šHmmm I may well have a look at āRunner Up ā šš¤
Crikey Moses that sounds fun but hard, that's on your 10k plan? I better do that plan before the HM one, that's the summer organised, but very well done you
Thereās a lot of cross over with the 10k and HM plans. Iāve done this run as part of the HM plan. Itās mainly how long the long runs get thatās different.
I absolutely love the speed runs. To some extent, they can be as hard as you want to make them depending on how much you decide push yourself that day. The coach often says āitās time for your 9/10 effortā (or whatever) but thereās nothing to stop you just picking up a little bit if you wanted to take it a bit easier. I usually walk all the recovery intervals if itās a flat interval run. Sometimes I might skip the last few if Iām too tired or short of time. Absolutely nothing wrong with adapting for the effort youād like to give that day. I always make sure that Iāve got a recovery day planned for days after intervals and really stretch well before and afterwards.
That's helpful to know, after a very lazy winter I'm building back up and maybe I'll try the HM plan as I've been planning for it for over a year, along with retirement and time to fit the longer runs in, while still working I'm just increasing the days I go out
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.