Intervaltastics πŸŽ–: I wanted to share how... - Couch to 5K

Couch to 5K

134,115 membersβ€’159,473 posts

Intervaltastics πŸŽ–

ju-ju- profile image
ju-ju-Graduate
β€’38 Replies

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

😺

Written by
ju-ju- profile image
ju-ju-
Graduate
To view profiles and participate in discussions please or .
38 Replies
β€’
Irishprincess profile image
IrishprincessGraduate

Wow! That's brilliant JJ.

Dunder2004 profile image
Dunder2004Graduate

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.

ju-ju- profile image
ju-ju-Graduateβ€’ in reply toDunder2004

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...

Dunder2004 profile image
Dunder2004Graduateβ€’ in reply toju-ju-

Great. Sub 2hr HM in October is my target too.

ju-ju- profile image
ju-ju-Graduateβ€’ in reply toDunder2004

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...

Dunder2004 profile image
Dunder2004Graduateβ€’ in reply toju-ju-

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.

poppypug profile image
poppypugGraduate

That's amazing ! Fantastic , Well done you ! :-) xxx

ju-ju- profile image
ju-ju-Graduateβ€’ in reply topoppypug

Thankyou, I just wanted to illustrate how effective doing intervals is....

Noaky12 profile image
Noaky12Graduate

Amazing job, that's mightily impressive. How many intervals per run do you do?

ju-ju- profile image
ju-ju-Graduateβ€’ in reply toNoaky12

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 😎

Noaky12 profile image
Noaky12Graduateβ€’ in reply toju-ju-

Gosh, I'm knackered just reading that! But will def give it a go. Thanks.

ju-ju- profile image
ju-ju-Graduateβ€’ in reply toNoaky12

It is fun I promise... As the bit you are killing yourself on is just 10 seconds, I then walk for 15 seconds after each one which really helps!!!

poppypug profile image
poppypugGraduate

Yes, I think I'm going to give this a go too ! xxx

TurboTortoise profile image
TurboTortoiseGraduate

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.

ju-ju- profile image
ju-ju-Graduateβ€’ in reply toTurboTortoise

Thankyou!!

Sandraj39 profile image
Sandraj39Graduate

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 timeπŸ™‚!

ju-ju- profile image
ju-ju-Graduateβ€’ in reply toSandraj39

Thankyou....

goonkeepgoing profile image
goonkeepgoingGraduate

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!!!

ju-ju- profile image
ju-ju-Graduateβ€’ in reply togoonkeepgoing

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!!!

PippiRuns profile image
PippiRuns

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 graphπŸ‘

And - wow - you are fast!

ju-ju- profile image
ju-ju-Graduateβ€’ in reply toPippiRuns

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?

farawaytree74 profile image
farawaytree74Graduate

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! 😊

Eatcakeandrun profile image
Eatcakeandrunβ€’ in reply tofarawaytree74

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!

ju-ju- profile image
ju-ju-Graduateβ€’ in reply toEatcakeandrun

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....

ju-ju- profile image
ju-ju-Graduateβ€’ in reply tofarawaytree74

I used to just count, dead simple and use my fingers for the rounds 😎

Slowstart profile image
SlowstartGraduate

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.

ju-ju- profile image
ju-ju-Graduateβ€’ in reply toSlowstart

Thankyou, and I wish you a very speedy recovery, I have been there myself a few times and it's jolly hard 😎

aliboo70 profile image
aliboo70

oooh might have to have a go at that! well done juicyju! :)

givman profile image
givman

juicy

yes intervals are hard but very rewarding!!

Gra

ju-ju- profile image
ju-ju-Graduateβ€’ in reply togivman

Very true, but they are fun too?

givman profile image
givmanβ€’ in reply toju-ju-

i do a session every week juicy...it goes like this

10 mins warm up then.... 60 secs hard same recovery

90 secs hard same recovery

2mins hard 90 secs recovery

3 mins hard then take 5 mins recovery then repeat schedule as above

10 mins warm down ...stretch and home for tea!!

Gra

Curlygurly2 profile image
Curlygurly2Graduate

Do you do this every time you go out?

ju-ju- profile image
ju-ju-Graduateβ€’ in reply toCurlygurly2

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....

Curlygurly2 profile image
Curlygurly2Graduateβ€’ in reply toju-ju-

Thank goodness for that! The link suggested doing it every time - think that would kill me!

Nick_Buddha_12 profile image
Nick_Buddha_12Graduate

amazing results

B0bP profile image
B0bPGraduate

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 πŸ˜€

sarah469 profile image
sarah469Graduate

Most awesome graph I've ever seen! All sounds great, I've bookmarked the article! Well done!

pollyp1 profile image
pollyp1Graduate

Interesting about the cholesterol results...

Not what you're looking for?

You may also like...

Download help needed please!

I don't have an i phone, is there any other way to download Couch to 5k + podcasts or Strength and...
Trish_h profile image
Graduateβ€’

Week 9 Second Run

That was my penultimate run! Today was a bit wet under foot, but I didn't let that deter me from...
BlueCal52 profile image
Graduateβ€’

Who cares about running fast??

Sorry for the moan but it might make someone feel better! I get really disappointed when I see...
jmiles profile image
Graduateβ€’

Parkrun

Not a very flattering photo, but I'm feeling very proud of myself after yesterdays parkrun. I...
β€’

Getting the time down on 5k

Hi guys... Looking for advice on getting my time down πŸ™„ Been a graduate for 3 months now and still...
K44ldo profile image
Graduateβ€’

Moderation team

See all
Oldfloss profile image
OldflossAdministrator
MissUnderstanding profile image
MissUnderstandingAdministrator
Annieapple profile image
AnnieappleAdministrator

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.