Friday fun...

5 min warm up, 3 min jog, 1 min hard run (repeat x 6), 5 min warm down.. 21 minutes running/jogging..

Oh yeah - Friday is going to be fun.. MapMyRun interval coaching primed and ready!

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Ha! Warm down walk AFTER the hard run (-3 mins).. 21 minutes...

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I will start the Garmin at the start of warm up.. Pretty graphs...

[paul2014 Graduate]

I did something similar last week following the c25k+ speed. I have another speed run planned for Friday, too Like the look of yours, Aussie so may follow it as well Did you have to add it yourself to mapmyrun or is it preloaded? Can't something similar be done on Garmin connect and transferred to the 620?

[Hidden in reply to paul2014]

I have the Pro version of MMR so you can set the coaching options to intervals and program then however you like.. I then have Spotify tunes and a verbal "interval start - high intensity" prompts..

[paul2014 Graduate in reply to Hidden]

Ah right. I'll double check if I can set something up through farming connect / 620.

[Hidden in reply to paul2014]

EDIT: Nice autocorrect fail there... farming connect...

Just program the intervals into the 620.. or do it in Garmin Connect and upload the workout...

BTW - have you noticed the activity profiles yet?

There's "Run", "Ride" and (as I found today) "RACE" mode... I made that one red as it'll make me go faster!

[paul2014 Graduate in reply to Hidden]

Lol.

Yep, I'll have a look at programming the intervals in as I don't really enjoy having ear buds stuck in my ears and don't really like listening to music when I run.

Don't think I've noticed the 'Race' profile. I'll have to take a look tonight.

[Oldgirl Graduate]

My kind of interval training, effective and simple. Enjoy

[ju-ju- Graduate]

brilliant...sounds just like Laura's speed!!! Good luck

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5, 3, 1, 3, 1, 3 , 1, 3, 1, 3, 1, 3, 1, 5

31 including warm up and cool down..

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Oh God I'm hopeless!

[AncientMum Graduate]

Probably as many times as me. I was blaming the glass of wine for getting a different answer. Lol

[no-excuse Graduate]

So pleased you've sorted that Kitty I've been scratching my head for ages over that! x

[Hidden]

Righto you lot - fair enough...

I blame technology and my reliance on it (I'm an IT guy you know!)...

MapMyRun decided that the 1min/3min interval x 6 was 21 minutes... here's how it decided that...

5 min warm up

Run 1

Jog 3

Run 1

Jog 3

Run 1

Jog 3

Run 1

Jog 3

Run 1

Jog 3

Run 1

5 min cool down

Which is stupid of course as I don't want to sprint to start...

What do they say about bad work men blaming their tools?

I am glad you all got to exercise your maths skills as well tonight though... (you're welcome)...

[swanscot Graduate]

I sort of enjoy intervals training runs, and try to do one a fortnight (with hill training alternate weeks). I find I need more than 5 minutes warm up walk and usually do 8 to 10 mins warm up.

I'm currently using the Guardian Guide to Running intervals podcast (number 3 of their podcasts). This has 15 intervals of 60 secs run/60 sec jog (or walk). I'm sometimes a bit disappointed with my Garmin map though as it doesn't always show a nice, neat jagged line, when the speed intervals come on the small hills of my undulating route. (We don't really have 5km of flat land around here).

[Hidden in reply to swanscot]

Intervals AND hills? Ouch... <bows deeply>

This will be my first "speed training" session actually. Perversely looking forward to it.. next Friday will be hills.. looking forward to that "not so much". You're actually the second person that recommended looking at those Guardian podcasts... thank you! I will check them out...

[swanscot Graduate in reply to Hidden]

Oops, shouild clarify these are not REAL hills - hills are inclines of 200m or more - these are just wee bumps along the way. They may be wee bumps, but they force me to take smaller steps and therefore slow down.

[Hidden in reply to swanscot]

Incline = hills... I run towpaths a lot... they are flat and I LOVE them...

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Yay - we can compare stats...