This was fun this morning, I do enjoy these workouts!
Running parts 60 seconds each, with recovery breaks
5K pace x 4
10K pace x 4
Mile pace x 4
I do have trouble working out the paces, but it doesn’t really matter. As long as you’re out there running 😊. I look at my watch a lot and have a vague idea of what I should be doing. Trouble is - there are a lot of trees about, especially when I was running at my 10K pace, so guesswork was involved as my watch wasn’t giving me accurate readings.
Here are the stats;
5K pace: 8:05, 7:55, 7:21, 7:22
10K pace: 8:49, 10:10, 10:07, 9:39
Mile pace: 7:02, 6:11, 6:17, 6:41
A couple of my 10K segments were a bit slower than I was aiming for but I was generally pleased with how this went, especially the mile pace segments! 😊 I can’t keep up that pace for long, though.
A short run, but I definitely feel I’ve had a workout! 😊
Written by
Jools2020
Graduate10
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They are indeed. Try and do at least one a week. And yes, never thought I would be saying that either! Do you stop or walk during the recovery periods? I tend to walk, scared of seizing up lol
Goodness, that sounds fun, I was thinking about a short run this morning, but although up, I'm not quite as early a bird as you. Some of that's really fast
I think you might enjoy it! Don’t worry too much about accuracy. I aimed for about 8:00 - 8:30 5K pace. 9:00 - 9:30 10K pace (you can see I got it wrong!) and for the mile pace I was running too fast to look at my watch anyway and gave it 90% effort like Coach Blue suggested. Perhaps a bit more 😃
I do these runs with NRC but I run an “effort”. Not a specific pace. A five out of ten, or a 9 out of ten etc. That’s what the Coach wants you to do. The Coach holds your hand the entire time which makes them do-able
Once you’re out there running them it’s easier than worrying about them 😀 They’re never as bad as we fear Once done you’ll feel epic 💪🙂👍🏃♀️
misswobble is right! If medium, slower and fast doesn’t work for you, Coach Blue gives you a percentage effort. It doesn’t have to be exact, you can see I made mistakes on mine 😊
Another great run for you Jools and you are really mixing things up. And enjoying it enormously with the sound of it! When I start running again (Achilles heel not quite right yet) I will have to try doing some similar runs to this too. Sounds a great workout All the best
Mixing things up keeps it interesting while increasing stamina and fitness! This is the ‘different’ run, because Tuesdays I’m committed with the running group to do a 3/4K and weekends I like to do an easy, long run. I’m up to an hour now, so might increase that slightly this weekend.
Hopefully you’ll be able to get out there again soon!
Wow, an hour is just incredible! One day I might get there You sound to be making all the right moves, doing everything to get better. Massive pat on the back 👍🙂
It’s a great plan actually Jools. I’m on my 4th time through it! It’s very flexible and you don’t need to do all the runs - most people do 3 or 4 a week. Worth another look maybe? 😀
I will take another look if my current plan doesn’t work. (My own plan!)
I’m really happy with my running at the moment, but I am working towards another HM as my long term goal - there, I’ve only gone and said it, now! So the NRC plan is there as an option.
Yeah I enjoy the interval runs too. The best thing about following the NRC HM plan has been discovering the huge variety of runs 😮. You could easily follow the plan just for the variety and structure, and swap out the longer run for a distance of your own. I love a plan 😂
Sounds great fun...... maybe I DO need to get myself a clever watch! But reckon my pace would be nil whilst I worked out what it is saying to me 😅🙃🤣🙈!!
You don’t actually need to do anything with a watch. Just download the Nike Run Club app onto your mobile. This interval workout is one of the guided runs on there. You download the run onto your mobile, press ‘start’ and a coach tells you what to do. You’ll need headphones! You save the run at the end so you can look at the stats - if you want! There are loads of guided runs that are really good.
I like to record the run on my watch as well, so I can look at my pace, but you don’t have to. In fact, for much of that run the watch wasn’t accurate anyway because of the trees!
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When I start running again (Achilles heel not quite right yet) I will have to try doing some similar runs to this too. Sounds a great workout 
9k done and thanks to Nike Running club app got loads of awards!!! 😁😁
Running with a running club :-)
