I wanted to share how effective doing intervals is if you have graduated and you are wanting to improve your 5k times.....
The extremely technical graph ( you can see I am an expert in these things 😜 ) is showing my 5k times from October 2015 which is when I started running again following 3 months of injury. I did these once a week to get my times down from November ... And guess what... IT WORKS!!! So try and see for yourself...
runnersworld.com/peak-perfo...
Happy Panthering
Juicyju
😺
Wow! That's brilliant JJ.
Jeez JJ, you used to describe yourself as a slow plodder and now your 5K PB is:
a) massively improved
b) faster than mine
Great stuff.
Thankyou... I am on this mission to get a sub 2 hour HM and all of this is contributing but I need my 5k time down to 24 mins. It's had a similar effect on my 10k times...
Great. Sub 2hr HM in October is my target too.
No pressure then for either of us.. !!!! Mine is September just near my 46th birthday with a back up in March!!!! Please share any training tips I'd be so grateful...
He he. I have a (nice and flat) back up for April too. Just after my 56th birthday.
Training, I think, is such a personal thing that I am not sure my 'tips' would work for you. I am sure you will be just fine anyway.
That's amazing ! Fantastic , Well done you ! 
xxx
Amazing job, that's mightily impressive. How many intervals per run do you do?
I do a 1 mile warm up, then 3 sets of the 30,20,10 blocks of 5, then a 1 mile warm down, it's about 45 minutes in total. My son has programmed the whole thing on my Garmin too which makes it so good, and it's really fun too 😎
Yes, I think I'm going to give this a go too ! xxx
This is fantastic! Lots of the experts say that intervals are the way to go, and you are the living proof - that is just such a massive improvement.
Thankyou!!
Wow! That is (very prettily presented) impressive proof! I have read your previous posts on 30,20,10 but have yet to include this in my training. Thank you for posting again and a huge well done on that fantastic time🙂!
Wow - with such conclusive evidence, how can I not give it a try? I'll possibly fall at the first hurdle trying to programme the garmin though!!!
Amazing progress. Such dedication to get there - you really deserve it. Your ARP must have improved tons!!!
There is no fail as you just do what you can, it's actually really fun to push yourself for the 10second bursts as you know you rest after!!!
At the moment, my only ambition is to keep running and keep enjoying it. And reach 5k no matter how slow.
But I've followed this post anyhow, because some day I might want to go back and read this again, if I decide to try and improve my times. Very convincing graph👍
And - wow - you are fast!
I am so with you, my primary aim is always to enjoy my running and one of the reasons I do the intervals is so I get better at my passion which is trail running. I have been running for 3 years now so for me throwing in some speed goals keeps it fresh... And keep enjoying your running, it's the best isn't it?
Ooh that looks good, might have to try it. Haven't got a garmin though so not sure how I'd time it. What a great improvement, love the line graph! 😊
Timing- sometimes I just slowly count up to 30 then 20 then 10 as I can't be bothered with programming my watch (or rather - too lazy to look up how to do it..!). And count the reps on my fingers! It's really hard work, and I am hoping that my efforts will be as successful as JJ's - which are amazing!
I used to count too and I still do as its habit!! It's tough but it would appear to work!!! Good luck and keep us posted on progress....
I used to just count, dead simple and use my fingers for the rounds 😎
That's brilliant. I really want to try this when I get back to running, stuck on the IC for now, but continue to be inspired by you.
oooh might have to have a go at that! well done juicyju!
juicy
yes intervals are hard but very rewarding!!
Gra
Very true, but they are fun too?
Do you do this every time you go out?
What every run? Noooo, only once a week usually a Tuesday!! It makes my running week balanced giving a bit of variety in my runs too....
Thank goodness for that! The link suggested doing it every time - think that would kill me!
amazing results
Thanks for this JJ, I'm looking forward to giving it a go.
I've just programmed into Garmin connect so it will be ready to go when I my forerunner arrives in the next day or so 😀
Most awesome graph I've ever seen! All sounds great, I've bookmarked the article! Well done!
Interesting about the cholesterol results...
Bridge to 10k app? What is best?
Pap17 is on way back
From Couch To 50K - Can It Be Done? Oh Yes, It Can!
Just Broke the 30 minute Barrier for 5K !! 
From baggy pants to tapered tracksters...graduation day!! 🏆🎖🎉
