Triple 7’s intervals on NRC

So I just did intervals of 3x 7 mins, walking warm up for 5 mins 7 mins intervals with 2:30 mins recovery. It was awesome! I covered 3,5k distance and I feel so good, it was hard but so worth it! 5k I’m coming for you strong! Hihi

[nowster Graduate]

Are you on a NRC programme to get you to 5km or are you picking runs from a menu?

Have you considered resuming Couch to 5K at Week 6? That's about equivalent to what you're doing now.

Don't forget the aim of C25K is not to get you to 5km but to have you do three half hour runs without getting injured.

[Hidden in reply to nowster]

Thank you for this tip but I want to stick to Nike run club as I enjoy it more. I use a mix of guided runs and quick start. Trying to increase my longer runs in a week by a tiny bit each week. And in last 3 weeks it’s been working. 😊

[nowster Graduate in reply to Hidden]

OK, that's fine.

Just remember the advice:

* Don't increase any one run by more than 10% of the duration or distance of the longest run in the previous week.

* Don't increase your total weekly running duration or distance by more than 10% from one week to the next.

* Don't neglect to take rest days between run days. (Until you've been doing regular running for at least six months.)

[Hidden in reply to nowster]

Thank you, I will remember those tips! I was kind of implementing them anyways but good to know it like this. Thx 🙏🏼

[UnfitNoMore Graduate]

Great guided run... and great runner doing it!

Don’t worry about that pace yet... coach Bennett will have you so ready that the 5k may run away when it sees you approaching that start line. Just listen to how he paces you on your first few and you’ll have no issues.

[Hidden in reply to UnfitNoMore]

Oh man! I live that coach I did 15 mins run with him, and also 1k I think. He’s the best coach, but I like all the others too. Nike has awesome coaches and that’s why I love this app