Intervals and a surprise 5K 😊: So… I’m still... - Bridge to 10K

Bridge to 10K

16,515 members26,546 posts

Intervals and a surprise 5K 😊

Jools2020 profile image
Jools2020Graduate10
14 Replies

So… I’m still plodding on with my online training course! Knee deep in interval runs right now, with a longer, slower run on Saturdays- still all controlled by effort zones. this week’s intervals involved one run with 3 x 3 minute intervals of 90 % of max effort and today’s run of 5 x 1 minute intervals of maximum effort. Both runs had a slow warm up and warm down and strength workouts afterwards. I find them hard, but they do seem to be getting easier. A bit!!

I do yearn for a longer slow run though! All in good time I suppose. The time spent on my longer runs is carefully managed. My Saturday run last week was a 45 minute one. I immediately thought “ooh maybe 5K!” But with a 10 minute slow warm up and a 5 minute really slow warm down it didn’t seem likely. It just so happened on that day that I had real trouble keeping in the right zones (😬). They ended up a bit faster than they were supposed to be! Not hugely faster, but faster. So I did run for 5Km and fairly easily - and I was nowhere near as out of breath as I was the last time I did parkrun. So I am getting fitter. Back to following the rules on Saturday this week though for a 40 minute run! 😊

Written by
Jools2020 profile image
Jools2020
Graduate10
To view profiles and participate in discussions please or .
14 Replies
Gthants profile image
Gthants60minGraduate

So sneaky you even crept up yourself! Well done!

Jools2020 profile image
Jools2020Graduate10 in reply toGthants

Thanks! I am actually enjoying the plan, but I just wanted to run for 5K 😊

Annieapple profile image
AnnieappleAdministrator

🍏🙌Always fun when you do better than you planned!

Jools2020 profile image
Jools2020Graduate10 in reply toAnnieapple

Yes! It was my coach’s plan. She said it wouldn’t hurt just this once! 😊

SueAppleRun profile image
SueAppleRunGraduate1060minGraduate

Wow that's good news, definitely working for you 😁

Jools2020 profile image
Jools2020Graduate10 in reply toSueAppleRun

I think so. I’m finding the intervals hard work, but that’s the idea. Slow running mostly but controlled fast intervals.

SueAppleRun profile image
SueAppleRunGraduate1060minGraduate in reply toJools2020

I love the intervals I do

Jools2020 profile image
Jools2020Graduate10 in reply toSueAppleRun

I like them, too - but I’ve been doing 2 a week for about 6 weeks 🤣 and they’re getting harder!

AlMorr profile image
AlMorrAmbassadorGraduate10

Great run for you today Jools2020, well done, those are beautiful Autumn photos.

Jools2020 profile image
Jools2020Graduate10 in reply toAlMorr

Thank you, Al 😊

Beachcomber66 profile image
Beachcomber66Graduate10

Great progress Jools and you sound as though you are enjoying your plan too. Intervals are fun!! I overdid the pace a bit a couple of weeks back and needed my physio’s help to smooth out tight calves, quads and hamstrings. I now have a list of strength and stretching exercises (in that order to avoid pulled muscles!) and that is keeping me on the straight and narrow. I suspect that increased pace makes more demands on the upper leg muscles and they were objecting to the change. You are being much more sensible 👍🙂

Jools2020 profile image
Jools2020Graduate10 in reply toBeachcomber66

I’m trying to be sensible! Although I’ve been following the plan for 2 months and only had a couple of lapses. I’ve done all the intervals even though I find some of them them hard, especially the 3 minute ones! I’ve got a tough one coming up next week, a mixed effort one, which looks really difficult. My coach tells me to stop expecting perfection 🤣. I do have to do strength exercises after every run, but it’s just for 10 minutes or so. 😊

I yearn for my long runs, but I do have a 50 minute run coming next week so maybe they’ve started!

Beachcomber66 profile image
Beachcomber66Graduate10 in reply toJools2020

50 mins is definitely a long run!

I did 45 minutes slow run on Monday then back to NRC intervals yesterday. These were 1min x mile pace, 5 min x 5k pace, 10 min x 10k pace then back to 5k and finally mile pace. Given the cold weather, I didn’t try to produce my best pace on any section! I need to do my exercises this afternoon. I noticed that my hamstrings and quads were stronger yesterday when testing tyre pressures at the garage …so I will persist.🙂

Jools2020 profile image
Jools2020Graduate10 in reply toBeachcomber66

I remember doing that NRC workout! It was fun. Your schedule is obviously working 😊

Not what you're looking for?

You may also like...

5K with intervals 😊🏃‍♀️☀️

When I looked at my workout for today’s run, I have to say that my heart sank! Mixed intervals for...
Jools2020 profile image
Graduate10

4.5K Rainy Intervals Run 🌧️👍

I wasn’t looking forward to running this morning. The forecast was rain and although it’s milder...
Jools2020 profile image
Graduate10

NRC Intervals 😰😰😰

Following my plan of running more frequently and mixing up my runs meant today was time for another...
Instructor57 profile image
Graduate10

Misty 4K Intervals 🥶☀️

What a glorious morning for a run! Almost freezing, but misty with a promise of sunshine. No...
Jools2020 profile image
Graduate10

Ju-Ju's Magic Running Plan Midweek Special 😊 About that 15 minute run...

Hi Magic Runners! I have had a couple of people say that the 15 minute run in the 'Time' version...
roseabi profile image

Moderation team

See all
MissUnderstanding profile image
MissUnderstandingAdministrator
Yesletsgo profile image
YesletsgoAdministrator
Mummycav profile image
MummycavAdministrator

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.