Interesting Intervals 😁: Well that was... - Couch to 5K

Couch to 5K

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Interesting Intervals 😁

Instructor57
Instructor57Graduate
β€’41 Replies

Well that was different!

Never done this before (well I guess since week 1 run 1) albeit a bit slower πŸ˜‚

Set my watch for a workout of 60 second runs and 90 second walks (yes, walks, not slow jogs) only because I forgot and walked on the first one so decided to continue like that .

It should have been 8 run segments but for some reason I appeared to have done 7 , ah well never mind .

I set off wayyyyyy too fast haha, so realised i needed to calm it down a bit on the next segment πŸ˜‚

I was happy with the run splits but I need to control this significantly better than I did today !

Basically, needs more practice 😁

Thanks Jools for the insperation πŸ‘

Time for porridge and a shower (but not together 😬)

Splits were

5:11,

5:18

5:12

4:58

5:23

5:22

5:27

41 Replies
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Roxdog
RoxdogGraduate

Well, those splits were fast! I do think intervals help with overall pace.

Instructor57
Instructor57Graduate in reply to Roxdog

I certainly know I had a workout πŸ˜‚

Birdlady64
Birdlady64Graduate

These interval workouts are catching!😁

Impressive pace though - even if unintentional. I've never had anything starting with a 5 let alone a 4!!

Instructor57
Instructor57Graduate in reply to Birdlady64

Thanks, it was fun but wouldn't want to do it again on my next run πŸ˜‚

AlMorr
AlMorrGraduate in reply to Birdlady64

Same with me Birdlady64, of all the many 5K runs I have ran since graduating from C25K the auto speaker on my Smartphone has only TWICE told me that I ran 1K under 6 minutes, the first time was the first kilometre of a run ran in 5.56Km pace, the second one was a run about 3 months later, that was on the last kilometre of a 5K run, ran at 5.58Km pace, otherwise, all my 5K's runs are run at 6 something Kilometre pace.

Instructor57
Instructor57Graduate in reply to AlMorr

These were of course just 1 minute run sections πŸ˜‚

Birdlady64
Birdlady64Graduate in reply to Instructor57

Yes but you can work to extend the duration - if that's what you want to do if course

Instructor57
Instructor57Graduate in reply to Birdlady64

Absolutely !

Over a quite long time scale though !

I'm not overly interested in pace but of course would love to do at least 1 sub 30 5K (one day) 😁

Tinytears60
Tinytears60Graduate in reply to Birdlady64

I’ve never had anything starting with a 6!! let alone 5 or 4 πŸ˜³πŸ™ˆπŸ€£πŸ€£

Instructor57 - how?... just how? πŸ€·β€β™€οΈ

Instructor57
Instructor57Graduate in reply to Tinytears60

They were very short duration 😁

Tinytears60
Tinytears60Graduate in reply to Instructor57

I get that but don’t take away from what you did Ian ... they are fab! πŸ‘πŸ‘

Instructor57
Instructor57Graduate in reply to Tinytears60

Thank you 😁

AlMorr
AlMorrGraduate in reply to Tinytears60

Good afternoon Tinytears60, to you and especially the benefit of other new runners, if the auto voice says 4 Kilometre pace a runner will complete a 5K in 20 minutes, 5Km pace would be 25 minutes, 6 kilometres pace would be 30 minutes, 7 Km pace is 35 minutes, 8 is 40 minutes and 9Km pace is 45 minutes running a 5K, most of my 5K runs, especially the (not) parkruns on a Saturday are 6Km +pace, if the voice said 7 something I would try and speed up a little as I like to complete my (not) parkrun sub 35 minutes, most of my 5K times have been around the 33/34 minute times.

Jools2020
Jools2020Graduate

Brilliant! πŸ‘πŸ‘πŸ‘

So pleased to have inspired you! πŸ˜€

Those splits were fast! The workout is not something I would want to do more than once a week; in fact, I was thinking of maybe alternating intervals with a short, faster run - say 2-3K.

Well done for this morning! I found interval work grows on you πŸ‘

Instructor57
Instructor57Graduate in reply to Jools2020

Thanks Jools, yes you did 😁

It was certainly interesting πŸ˜‚

Worth adding to the mix occasionally though πŸ‘πŸ˜

Jools2020
Jools2020Graduate in reply to Instructor57

Definitely worth it; hard work though! πŸ‘

Instructor57
Instructor57Graduate in reply to Jools2020

Yes, there was no way I was going to carry on to 5 or even 4k πŸ˜‚

Jools2020
Jools2020Graduate in reply to Instructor57

πŸ˜‚ don’t know how I managed to get to 4K! Fell asleep after my porridge!

Instructor57
Instructor57Graduate in reply to Jools2020

πŸ˜πŸ‘πŸ˜΄

Great splits Instructor57, I’m a big fan of intervalsπŸ‘πŸ‘ I use the NRC app and there are lots to choose from.πŸƒβ€β™‚οΈπŸ’₯

Instructor57
Instructor57Graduate in reply to David_G

Thanks , I will have a look at the ones on NRC πŸ‘

Tinytears60
Tinytears60Graduate

Those run splits ARE rapid Mister! 😳 πŸ‘πŸ‘πŸ‘

Instructor57
Instructor57Graduate in reply to Tinytears60

Thanks ! But of course they only lasted a minute πŸ˜‚

Tinytears60
Tinytears60Graduate in reply to Instructor57

I’m not sure I could get a split that fast even in a car! πŸš™πŸ€£πŸ€£πŸ€£

Instructor57
Instructor57Graduate in reply to Tinytears60

Haha πŸ˜‚

9weeks2Run
9weeks2RunGraduate

Good evening!

That all sounds very impressive, well done for trying something new!

I did not know what the term split means in running language!

So I have Googled it!! Still don’t understand it! Would you be able to explain it to me?

Get this part!!

β€œSplit is a running and racing term that means the time that it takes to complete a specific distance”

Instructor57
Instructor57Graduate in reply to 9weeks2Run

Hi Rebecca, yes, as you say a split is the time to run a set distance .

So my running segments were just 1 minute long , so if I could (but I couldn't) maintain that pace then I could complete 1 km in that time .

Hope that helps ? 😁

9weeks2Run
9weeks2RunGraduate in reply to Instructor57

Yaay I get it now!! Many thanks for explaining ⭐️

Instructor57
Instructor57Graduate in reply to 9weeks2Run

Your welcome 😁

MontyMooDog
MontyMooDogGraduate

Have you never tried the C25k plus speed podcast??

Instructor57
Instructor57Graduate in reply to MontyMooDog

No, never !

I have always shyed away from intervals untill now but thought I had better have a go 😁

MontyMooDog
MontyMooDogGraduate in reply to Instructor57

You should give it a goπŸ˜πŸ’¨

Instructor57
Instructor57Graduate in reply to MontyMooDog

Yes maybe I'll check it out one day 😁

Hope you are doing ok ?

MontyMooDog
MontyMooDogGraduate in reply to Instructor57

Not bad thanks. Am behind you lot now with my running due to sickness and injury but decided to keep it slow for the next 2 months and follow the magic plan over next 8 weeks to build on my aerobic fitness again. Goes against my grain somewhat as I've never been a distance runner and not very keen on going further than 5k parkrun if I'm quite honestπŸ˜πŸ˜‚

nowster
nowsterGraduate

You'll have noticed I've been doing something similar in my post-injury repeat of the later weeks of C25K. The first sprint interval of my most recent run was recorded as sub 5min/km. It might be a glitch as it was only 30s and slightly downhill, but it does show I have got a little stronger over the last couple of months.

Well done! πŸ‘

Instructor57
Instructor57Graduate in reply to nowster

Yes, it surprising !

Especially when compared to the first time through C25k .

I didn't record my runs then but I know they were nothing like today , and I thought I was dying !

I think you are pretty much back to full fitness now aren't you ?

nowster
nowsterGraduate in reply to Instructor57

Yep, but I'll continue through C25K programme until I've graduated a second time.

Once I get to 28 minutes I'll probably be doing fewer runs with intervals, and concentrate on trying to have the run feel slow.

I might not BE slow by most people's reckoning, but I want it to feel as if I could continue running forever.

Instructor57
Instructor57Graduate in reply to nowster

Yes, at first I found it really hard to do a slower run to what I consider my natural pace , I really had to work on cadence and stride length for it to start to feel right !

I do now sometimes feel I could just keep going and going apart from my knees, I have noticed on my last 2 10k runs that my knees have ached a bit and also the day after , although the last one was off road so that may have influenced it .

I'm a bit reluctant to increase the distance now though even though I have done 1 x 12k

I might need to take my time getting to 10 miles πŸ™‚

Impressive

Instructor57
Instructor57Graduate in reply to WillowandSola

Thank you πŸ˜πŸ‘

Fabulous450
Fabulous450Graduate

Brilliant results Instructor57!! Intervals are amazing! 🀩 I’m doing that in my training 10k plan (AKA Jeffing). I find I’m out for a lot longer and it’s really enjoyable, building up for the long run!! I hope I’ll be able to do the final one without walking! 😳

Great job and wise not to have the porridge in the shower! πŸ˜‰πŸ˜‚β€οΈ

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