Never done this before (well I guess since week 1 run 1) albeit a bit slower 😂
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 😂
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 👍
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
Written by
Instructor57
Graduate
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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.
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.
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 👍
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 honest😁😂
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.
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 🙂
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! 😉😂❤️
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Short, sharp intervals
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Thursdays Run (Intervals)
Week 4 Run 1 Completed 
