Consolidation Run 11 -- The SPEED podcast dissected 🏃👍

[MontyMooDog]

So today was determined to have another go at the SPEED podcast after walking the resting sections last week in the heat. Much cooler today and felt I was in for a better chance👍

This has the reputation of being challenging but must admit once I'd cracked the code it wasn't too bad at all👍

This is a SHORT run and is classed as INTERVAL TRAINING.

So the running part consists of

5 mins warm up at 155spm ( steps per minute)

1 min at 165spm then 1 min at 150spm (repeat 5 times)

1 min at 165

The session is run almost exclusively in the ANAEROBIC zone 4 (orange zone) but the "rests" at 150spm do give you chance to regain your breath.

The key (code) to this in my view is keeping on the beat by changing your spm (steps per minute) and CHANGE YOUR STRIDE LENGTH!!

Last week I tried to vary my spm and keep the same stride length and got into all sorts of problems!!!😂

So, as the beat increases to 165bpm and you accelerate then your stride length will increase but when you come back down to 150bpm CONSCIOUSLY shorten your stride length and it becomes altogether a lot more manageable.

Try this out - it may just work for you!! It did for me😀

All of this effect, the warm up and the intervals is shown nicely on my health app image👍

2.38K / 15:55 / 6'41"

[Jools2020 Graduate]

Well, now. You spoke about this before, so I downloaded podcast and listened to it. I couldn’t even do the warm up walk that quickly, so it’s definitely not for me! 😂

[MontyMooDog Graduate in reply to Jools2020]

Take SHORT fast steps👍

[Jools2020 Graduate in reply to MontyMooDog]

I’ll look at it again 👍

[MontyMooDog Graduate in reply to Jools2020]

The warm up walk is just that. A warm up so keeping the beat there is not so critical. But then there is a 5 min warm up RUN at 155 and then the intervals😀

[Jools2020 Graduate in reply to MontyMooDog]

I feel exhausted just reading it 😂 but I will have another look.

[MontyMooDog Graduate in reply to Jools2020]

Look at your cadence

healthunlocked.com/couchto5...

[Jools2020 Graduate in reply to MontyMooDog]

229! 😂

Yes, I see average is 164. Maybe I could do it.

[MontyMooDog Graduate in reply to Jools2020]

Build it up bit by bit........👍

[Jools2020 Graduate in reply to MontyMooDog]

I’ll be doing a faster paced run for my first run next week. I’ll give it a go. Doing a slow run tomorrow or Saturday for your Weekly Virtual 5K! 🙂

[MontyMooDog Graduate in reply to Jools2020]

👍Try fast walking between the intervals and see how it goes.....

[Jools2020 Graduate in reply to MontyMooDog]

Good tip 👍

[Lizcanrun Graduate]

Only tried it once. Am planning to do it again, but my courage keeps failing me...

[MontyMooDog Graduate in reply to Lizcanrun]

It takes a bit of working out. PhoenixRise had a few goes and helped me along with some tips. It helps a lot now it's cooler. So perseverance is the key. Maybe try to fast walk between the 165 "semi sprints" first. And then build up. Will definitely be doing it again as it builds ANAEROBIC stamina and speed..👍

[Instructor57 Graduate]

Well done , I keep meaning to take a look at this 😂

[PhoenixRise Graduate]

Yes! You cracked the code! 💪🏻