I wanted to run today and I often do my long runs at the weekend, but when I saw the humidity forecast I decided to move to plan B! I don’t cope well with running in 91% humidity.
So. Nike Run Club 321! Total workout is only about 20 minutes and that includes warm up and cool down. What could possibly go wrong? 🤣
Well now, I know I’m absolutely rubbish at knowing my pace for various distances. But I’ve done similar workouts before and I’ve realised that it Really Doesn’t Matter. Just take a stab at it if you want to do one of these! It’s such fun.
This workout requires you to run 3 minutes at 10K pace, 2 minutes at 5K pace and 1 minute at mile pace with a 30 second speed burst at the end. I thought of it as slower, medium, fast and even faster. Well I failed at the ‘even faster’ bit as anyone who can see my Strava will notice 🤣, but it just made me laugh! Yes, I was running hard in this workout - but not for long.
Firstly, I should have remembered that you are asked to jog for the warmup. So I jogged. My 10K pace was perhaps a little slow. Then my 5K pace was FAR too fast! Leaving me to have to pull out ALL the stops for the mile pace, leaving nothing for the 30 second sprint.
So I’d like to try this one again. I’m sure I can do it better. Still sweating! 😊👍🏃♀️
Written by
Jools2020
Graduate10
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BRILLIANT love these runs that don't go according to plan but leave you with a smile on your face! (I had a 30 minute one last night and got speeds all wrong culminating in me charging along at the end with Freddy in my head singing "Don't stop me now"- I didn't have any music on it really was just in my head!.)
It shows how relaxed you have become about running these days. It's doesn't matter how we run so long as we run!!!
You are so right! And we can laugh - that’s really funny you singing that in your head 🤣
I used to be afraid of doing these interval runs. My fear of getting it wrong stopped me. Now I think as long as I’m running and having fun, it doesn’t matter. My interval runs never go according to plan. Actually, my mile pace was super fast, it was only for a minute though! I was flying 😊 oh, I wish I could run that fast for longer! In truth, my mile pace is really slow 😂
Yep loving the new relaxed running.-my so called "charging" along last night was actually slower than last year's 10k pace -but so much more fun!I started running in 2020 and its taken me this long to really believe that in running "anything goes" . Before I used to think that but didn't really accept it when Mr Garmin showed me my stats! 😁
Thanks! Finding your pace is definitely something that improves with practice, but the most important thing for me is getting out there, especially when it’s warm and humid.
The line I'm taking from this is...'It Really Doesn't Matter' you are so right! As long as we get out there and have fun nothing else matters, I'm taking that with me for tomorrow, thank you. As long as I run a bit It Really Doesn't Matter.. how long it takes me to get round. Keep as cool as you can Jools, xx
The NRC runs are brill. They don’t talk about pace but effort. They talk you through the interval right to the end which I like. Chelsea Cox says all the right things 😁
I’ve just got back from a recovery jog with Coach B Red hot but can’t complain 😎🌞
I was up with the larks baking sourdoughs which had been rising in the fridge overnight. It was cooler early doors, and I sat outside eating my breakfast away from the heat of the oven 🙂
I went to the match this afternoon and it was uncomfortably hot even under the stand😎 Phew 🥵
That’s a fabulous run Jools! Whether you judged your pace correctly or not, who cares? You went a bit fast, faster and faster still and you ran in crazy conditions (91% humidity at our PR too 🥵)
Those NRC speed runs are such fun aren’t they? Always bring a smile to our faces. 😀
So am I! But I had sent the workout to my watch, and the screen was showing the countdown to the next part. I would have to swipe up to see my pace and I was worried I would lose the workout! So I was kind of running blind. My 10k pace turned out at 9:03. That was ok. Then my 5K pace was 6.48. Far too fast! I was aiming for 8;00. My mile pace was 5:42. Although that was only for a minute I’m surprised I didn’t spontaneously combust 🤣
Love this Jools. You got out there and were fast, faster, fastest! I think I'd be exceptionally slow, very slightly less slow, very slow and slow. However, once back to running, I MUST try sone of these workouts. 🤗🥵🚶♀️🏃♀️
Oh you must! This one is great, because it pushes you - but not for long. The longest interval (3 minutes) is also the slowest. You get a recovery break in between. If all goes horribly wrong, you can have a good laugh!
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