Interesting Intervals 😁

[Instructor57]

Well that was different!

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

[Roxdog Graduate]

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

[Instructor57 Graduate in reply to Roxdog]

I certainly know I had a workout 😂

[Birdlady64 Graduate]

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 Graduate in reply to Birdlady64]

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

[AlMorr Ambassador Graduate 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 Graduate in reply to AlMorr]

These were of course just 1 minute run sections 😂

[Birdlady64 Graduate in reply to Instructor57]

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

[Instructor57 Graduate 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 Graduate in reply to Birdlady64]

I’ve never had anything starting with a 6!! let alone 5 or 4 😳🙈🤣🤣

Instructor57 - how?... just how? 🤷‍♀️

[Instructor57 Graduate in reply to Tinytears60]

They were very short duration 😁

[Tinytears60 Graduate in reply to Instructor57]

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

[Instructor57 Graduate in reply to Tinytears60]

Thank you 😁

[AlMorr Ambassador Graduate 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 Graduate]

Brilliant! 👏👏👏

So pleased to have inspired you! 😀

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 👍

[Instructor57 Graduate in reply to Jools2020]

Thanks Jools, yes you did 😁

It was certainly interesting 😂

Worth adding to the mix occasionally though 👍😁

[Jools2020 Graduate in reply to Instructor57]

Definitely worth it; hard work though! 👍

[Instructor57 Graduate in reply to Jools2020]

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

[Jools2020 Graduate in reply to Instructor57]

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

[Instructor57 Graduate in reply to Jools2020]

😁👍😴

[David_G]

Great splits Instructor57, I’m a big fan of intervals👏👏 I use the NRC app and there are lots to choose from.🏃‍♂️💥

[Instructor57 Graduate in reply to David_G]

Thanks , I will have a look at the ones on NRC 👍

[Tinytears60 Graduate]

Those run splits ARE rapid Mister! 😳 👏👏👏

[Instructor57 Graduate in reply to Tinytears60]

Thanks ! But of course they only lasted a minute 😂

[Tinytears60 Graduate in reply to Instructor57]

I’m not sure I could get a split that fast even in a car! 🚙🤣🤣🤣

[Instructor57 Graduate in reply to Tinytears60]

Haha 😂

[9weeks2Run Graduate]

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!!

“Split is a running and racing term that means the time that it takes to complete a specific distance”

[Instructor57 Graduate 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 Graduate in reply to Instructor57]

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

[Instructor57 Graduate in reply to 9weeks2Run]

Your welcome 😁

[MontyMooDog Graduate]

Have you never tried the C25k plus speed podcast??

[Instructor57 Graduate in reply to MontyMooDog]

No, never !

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

[MontyMooDog Graduate in reply to Instructor57]

You should give it a go😁💨

[Instructor57 Graduate in reply to MontyMooDog]

Yes maybe I'll check it out one day 😁

Hope you are doing ok ?

[MontyMooDog Graduate 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 honest😁😂

[nowster Graduate]

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! 👍

[Instructor57 Graduate 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 Graduate 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 Graduate 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 🙂

[SueAppleRun Graduate]

Impressive

[Instructor57 Graduate in reply to SueAppleRun]

Thank you 😁👍

[Fabulous450 Graduate]

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! 😉😂❤️