I'm still on the ic....but I'm very nearly ready to lace up my shoes and run....criky I'm excited about that!?😁
Now then, since I haven't been able to run....I've been reading a lot of stuff....I know right??!? I reckon I might benefit from a bit of interval running, but I want to pick your brains peeps. Are we talking periods of sprinting, followed by rest/walking? If we are how long should each bit be? What are fartleks?? No, I mean really?? I thought I knew but now I'm not sure....🤣🤣 except the word makes me giggle like a 4 year old......🤣🤣🤣
Any help and all that, thanks guys, I cannot wait to get back out there! OH thinks I'm absolutely barking....course....there's every chance he is correct about that....🤣🤣🤣🤣
I apologise...I think I'm suffering from cabin fever......
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Cakerunner
Graduate
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Sorry about you being on the IC Sonia, however, it does not look like you will be on it much longer, the difference I think between interval runs and fartleks which is a Swedish word is intervals are walks and runs, a lot of that on C25K up to week 6 run 2, fartleks are short very fast runs interpersed wih slower running, some of the experts here on C25K will be able to go into more detail about that, if you do fartleks a lot, they say you will be able to run faster through time.
Ah, you see that makes more sense AlMorr.....maybe its fartleks that I'll do then, don't really like slowing to a walk, would rather 'slow run'? It makes more sense rhythm wise, if you see what I mean.....and who doesn't love a good old sprint now and then?! 😁🏃♀️
That’s my plan but if you look in that link there are additional downloads for graduates which will help with speed and stamina. I hadn’t looked at these as I’d been working on ju jus plan to 10k. Some investigation required
I use JogRunSprint, a free app on I phone. You can set it for the number of repeats you want to do. I do a 10 minute warm up then jog 30 seconds, run 20 seconds and sprint 10 seconds following prompts on the app. I might do 4 sets and then just jog for a period ( the app tells you to walk but I just do my own thing!) followed by another 4 sets etc. Just adjust to suit yourself. It did speed me up.
You can get strava to notify you every kilometre or half kilometre, if that helps. I guess it might be a bit imprecise on timing.
My son uses the zombie run app for 'fun'. Apparently, the sound of rabid dogs chases you round getting louder and quieter to prompt you to sprint. I haven't tried it, but whatever works for you.
I am going to use that too! I only found it when I had already started c25k, but it sounds like fun! There is a zombie c25k version and I am going to start that with jog/run instead of walk run and see how it goes!
No need to use early C25K runs for intervals... you can use the 'Speed' C25K+ podcast instead. Its a set of 1 minute 'efforts' with 1 minute jog rests/recoveries in-between .
The efforts don't necessarily have to sprints but simply quicker than your normal pace.
Intervals are hugely effective & beneficial if youre wanting to get quicker.
BUT (health warning) ... get off the IC first, complete C25K, consolidate then dabble. Your body needs to get used to what you're asking it to do first. And that can take a while.
Thanks John_W, I graduated C25K last year, I'm a regular runner......until I have to hit the ic....😞
I appreciate all the help, advice and support on this here forum, it's a super community isn't it! I will go steady, when I feel like I'm up to par, as it were, that's when im planning on trying interval running.......not sure if zombie running is my idea of run though!😳 🤣🤣🤣
I've had a look, and a listen John_W. Sounds good, I find I'm surprised that laura still gets you walking for 5 minutes to warm up! These days I usually warm up in the house, stretch....then run out the door! I think I shall try the speed one first.....😁
It is great Nanniecal!! I am constantly amazed by how far I have come from that sweaty faced, gasping, shambling, wobbling person that I was when I started! Unrecognisable now...even to myself! Haha.....🏃♀️😁
Even my tomato face, when it does appear, calms down quickly enough to avoid alarming passers by!! 😳🤣🤣🤣
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W6R2 Done - No more Interval running!
W6R2, last interval run done ✅ 
Prefer longer runs to interval runs, anyone the same?
Week 6 run 1 - intervals return
