W8R2 - I used the happiest face possible!

[Sortyourlife]

Was in the gym again today for another treadmill run. Thought I’d get bored doing the 28 minutes so decided to be a little naughty and do some interval training.

It actually felt really good! Although I was keeping an eye on the time it was when to start/stop intervals rather than how long I’ve been running for. So did my 5 minute warm up, did 5 minutes of running, then managed to fit in 3 cycles of the 30/20/10 method. By the time the third cycle was up I only had around 4 minutes left of running anyway.

So in the 28 minutes (plus about 10 seconds!) I ran 4k in total. Including my warm up and cool down I did 5k in around 38 minutes 30 seconds. This means I’m pretty confident that I can run 5k on a treadmill in under 40 minutes which is great, exactly what I was aiming for.

I know for a fact I run slightly slower outside, but I’m still fairly confident that I can run the 5k in under 40 minutes

I’m in the Yorkshire dales for the next couple of days so hoping to finish 8 week on a high and outdoors 😀

Happy Sunday everyone x

[Jay66UK Graduate]

Well done! That’s a good technique to make it less boring.

[Sortyourlife in reply to Jay66UK]

Definitely! The first 28 minute run wasn’t too bad, but this definitely felt a lot easier and I also felt like I had a bit more to give

[Jay66UK Graduate in reply to Sortyourlife]

How does 30-20-10 work?

[Sortyourlife in reply to Jay66UK]

So you should run around a mile (I went for my 5 minute walk up 5 minute jog instead) then you do:

30 seconds jog

20 seconds ‘normal’ training pace

10 seconds flat out

Tbh I did 30 seconds at what I’d normally do, 20 seconds about 0.5km/hour faster and 10 seconds at around 1km/hour faster than the 20 second section.

Do that 4 more times, so it makes up 5 minutes in total, then a 2 minute recovery jog

There’s a link somewhere (I’ll try to find it) that says basically the same thing. It’s shown to improve your 5k time over a few weeks quite significantly (and this was for people already running 5k in under 30 minutes).

[Jay66UK Graduate in reply to Sortyourlife]

Ta!

[Sortyourlife in reply to Jay66UK]

Let me know if you try! Found the link

runnersworld.com/training/a...

So over 7 weeks the 5k times improved from 23:03 at the start to 22:16 at the end. I don’t imagine I’ll ever be running it that fast but hopefully I’ll be able to get a sub 30 one day

[Jay66UK Graduate in reply to Sortyourlife]

I’m starting the Bridge to 10k and that has one short run each week, starting at 2.5k and growing to 4k. I could try this as part of that run.

I can see how you time it on a treadmill; not sure out on the road. I guess I’d need an app.

[Sortyourlife in reply to Jay66UK]

Yeah I feel like it’d be a lot harder to time on the road. Not sure if there is an app available that could do something like that? If not it’d just have to be a watch but I’d get well pissed off just looking at my wrist all the time!

I definitely gave it a go just to make it a little less boring and it worked amazingly. If it’s speeding up my pace too then great.

I’ve seen people saying they use this on the shorter runs too so it’s definitely a good idea

[Sortyourlife in reply to Jay66UK]

Also wish I’d worn my Apple Watch today too, haven’t worn it for the past few runs but would’ve definitely been interesting to see what was happening!

[Jay66UK Graduate in reply to Sortyourlife]

I wouldn’t want to run without mine. I’m a sucker for the stats.

[Sortyourlife in reply to Jay66UK]

Me too, but Strava has been working nicely when I’m outside and the distances on my watch and the treadmill inside always vary quite dramatically. (0.8k treadmill is usually about 1k on watch). But I absolutely love the stats and when I start running post this I’ll definitely try and remember it a lot more!

I’ve also got my Fitbit, but it’s just the basic flex so shows the exercise but not much about it

[Fabulous450 Graduate]

Brilliant Sortyourlife! Well done for the distance! Nice! Running in the Dales will be amazing! Enjoy! 😁😁❤️

[Sortyourlife in reply to Fabulous450]

Thanks! And well done on graduating yesterday! I’ll be there soon

And yeah hopefully, but it also means hills ahaha! We’ll see what happens though

[Fabulous450 Graduate in reply to Sortyourlife]

Thank you! You certainly will be on the podium very soon now! Hills watch out!! 😉❤️