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 π ) 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...
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...
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...
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 π
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 timeπ!
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 graphπ
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! π
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!
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