Couch to 5K

Sprint intervals and keeping busy

Hi all,

Graduated in early December but after a mare of a run on Sunday, I'm going back through the programme again but doing sprint/jog intervals on the treddy instead of run/walk. So today, I sprinted for a minute, jogged for 90 seconds, and repeated for 20 minutes then ran at my normal pace for 10 minutes so it was still a 30 min work out. Has anyone else done this? It seemed to really work today and made the time go by quicker, but is this feasible to do for much longer? I say sprint, but it's more of a fast run (fast for me anyway) at 11kmph (my normal speed is around 8.5kmph on the treadmill).

I want to do it twice more this week, then next week do the same for week 2, but how far can I push it?

For instance, sprinting for 20 minutes at week 5 wouldn't be an option. Wondered if people recommend a point this will work up until.

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I often use week 1 for interval training (fast in the running bits, slow jogging in the walking bits). I think I once used week 2 aswell, but it was exhausting! But I’m not yet at a stage where I could run hard for longer distances. It’s fun though!

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Ah that's useful! Maybe I'll just see how I go with week 1 in that case and try week 2 on brave days

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I don't think I'd like to go back to the split running. Since graduating I've continued doing the week 9 runs to make sure I do my full 30 minutes of running. Sometimes I've felt good after 30 minutes and continued for a while (almost made 6k on one run), other times I've just about managed to puff and pant to the 30 minute mark, covering just over 5k.

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I did week one and two as intervals but couldn't go any further! You can always do run/jog/walk in various combinations whilst using the app for structure. Let us know how it goes :)

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Will do thanks! Think I'll stick to weeks one and two and see how it goes

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