NRC 321 Interval Workout 🥵

[Jools2020]

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! 😊👍🏃‍♀️

[Week7 Graduate10]

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!!!

[Jools2020 Graduate10 in reply to Week7]

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 😂

[Week7 Graduate10 in reply to Jools2020]

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! 😁

Enjoy your next run!!

[Jools2020 Graduate10 in reply to Week7]

And you, too!

[CBDB Graduate10]

Nice! Yeah, as a slow runner I’m not good in finding my different paces… but getting better.

Great stuff! And awesome wildflower meadow!

[Jools2020 Graduate10 in reply to CBDB]

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.

[CBDB Graduate10 in reply to Jools2020]

Hear hear! 👍🏽👏

[SueAppleRun Graduate10 60minGraduate]

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

[Jools2020 Graduate10 in reply to SueAppleRun]

Oh I’ve been thinking about your 10K. Yes, it really doesn’t matter! Enjoy the beautiful scenery and I can’t wait to hear about it! Good luck ❤️

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

I'll send photos I can be boring with the amount I take and thank you x

[Jools2020 Graduate10 in reply to SueAppleRun]

Look forward to seeing them! x

[Annieapple]

🍏🤣That was exactly my experience the first time I did it.. much better the second time round and more fun!

Love the wildflowers ❤️

[Jools2020 Graduate10 in reply to Annieapple]

I’ll look forward to doing it again! The wildflowers were so pretty 😊

[misswobble Graduate10]

Good for you! You got out there and did it 😀👍

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 hope it’s not too hot for our racers today 🤞

[Jools2020 Graduate10 in reply to misswobble]

I think it’s too hot for anything! I’m cooking and it’s definitely too hot for that! xx

[misswobble Graduate10 in reply to Jools2020]

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 🥵

[Jools2020 Graduate10 in reply to misswobble]

Wow, it was really hot this afternoon. Doesn’t seem much cooler now!

[misswobble Graduate10 in reply to Jools2020]

A couple of really uncomfortable hot nights. I’m glad it’s not always like this 😁

[cheekychipmunks Graduate10]

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. 😀

[Jools2020 Graduate10 in reply to cheekychipmunks]

Thanks, Cheeky! Yes, crazy humidity but this short workout was just fine. I could not have run for 5k!

Never thought I’d be smiling doing intervals!

[Petem56 Graduate10]

That's why I have my watch set to show pace, I'm a terrible judge of speed whilst running.😞

[Jools2020 Graduate10 in reply to Petem56]

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 🤣

[Dexy5 Graduate10]

I love the NRC Interval runs ! Try Funky Fartleks , that will really make you laugh

[Jools2020 Graduate10 in reply to Dexy5]

I’ll have a go at that one next time! Well done for today ! 👏👍

[Dexy5 Graduate10 in reply to Jools2020]

Thanks, post will follow tomorrow!

[apatsyf Graduate10]

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. 🤗🥵🚶‍♀️🏃‍♀️

[Jools2020 Graduate10 in reply to apatsyf]

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!

Hopefully you can get back out there soon.