Interval Training Update: Post C25K

[futurefit]

Hello All!

Just incase it’s helpful I thought I’d let you know about the Interval Training I’ve just done (HIIT).

I’d read up a lot about this and there’s SO many versions you can try but today I tried the 30-20-10 version. About 33mins in total. I graduated C25K 2 weeks ago and have done a few 5Ks now but just wanted to mix things up a bit post C25K and improve fitness/speed/distance perhaps. I’m still a total novice but just having fun with my new found ability to run!

So, this was...

30sec average pace jog 20sec bit faster than normal 10sec fastest.

This was done 4 x and after I’d walk for 90secs. Then repeated all the above 3 x!

At start and end I did 5 mins walks and a 10 mins jog to warm up and 7mins jog to cool down.

Result...a bit of a challenge I have to say! Harder than I thought, so next time I’m going to just do 20secs fast 30secs slow, otherwise the same as above.

Was quite hectic as had wireless headphones in and my Apple Watch was beeping at me so much it got a bit confusing which beep meant what! Lol! Trial and error I guess! Also won’t listen to music whilst doing next time...that definitely added to the chaos! Haha!

[Flyingred Graduate]

Good job! I attempted 30:20:10 intervals at about the same stage in my progression. HIIT has been proven in trials to be the fastest way to 'improve fitness', however, getting more miles into your legs at a slow, steady pace is effective in developing your aerobic base and helping you to run faster and further over time. Don't push your limits too much as there's always the risk of injury.

[futurefit Graduate in reply to Flyingred]

Thanks for your advice! Yes definitely feel I pushed it a bit soon! I like what you say about getting more miles in your legs and think your right and as you say I don’t want to get an injury.