NRC Triple 7s Interval workout 😊👍

[Jools2020]

I’ve been away visiting my son and his family, so didn’t get the chance to run over the weekend, although I got a few dog walks in!

So this morning was a good morning to run. I decided that no matter what, I would be out of the door at 7 am. Ah well, reality set in, not to mention major faffage, breakfast, tea followed by coffee and I left the house at 10 😂.

This workout was tough. 3 x 7 minute intervals at 5K pace, with 2.5 minutes recovery after each one. Now I find it hard enough to run 60 seconds at my 5K pace. “That’s because you are running too fast” I hear you say - and you’d be right. The first interval today I glanced at my watch and I was running at 6:40 mins/km. No, no, no! That’s far too fast for me. I was aiming for about 8:00. I did settle down a bit and obeyed instructions from the coach, but I found it really difficult to be consistent and much prefer shorter intervals.

It was a good workout though. Certainly one to try if you like the idea of doing interval work!

Strava pic excludes the 5 minute warm up walk which is part of the workout.

Garmin has started to like me again, I have eased into the “Excellent” zone.

[nowster Graduate]

Woah! "Excellent" That's totally Non-Heinous, dude. 🤟

[Jools2020 Graduate in reply to nowster]

😂 I’ve a way to go before I hit “Superior” again!

[SueAppleRun Graduate]

Excellent? that’s brilliant, I’m still bimbling around i. the fair zone, that workout sounds tough, i think it might come up on the half marathon plan I’m doing because i seem to remember Instructor57 doing it, he’s further on than me, We went out at the same time this morning

[Jools2020 Graduate in reply to SueAppleRun]

I’ve thought about the plan you’re on. I haven’t made a decision yet! I certainly would like to run another HM.

This workout is as tough as you want to make it! I just don’t seem to be able to hit the right pace for 6-7/10 effort.

[SueAppleRun Graduate in reply to Jools2020]

I started at about 6 effort today because I knew it would be long for me and the first 3 k were under 10 but then I ran in the lumpy track and effort was about 4, breathing really easy just too lumpy and slippery to go faster so last 3 were over 11 but next run intervals and shorter You’d be amazing at this plan

[Jools2020 Graduate in reply to SueAppleRun]

The last time I followed any plan but my own was C25K and that worked out just fine. I may do! Perhaps it’s the push I need.

You did really well today! Next time choose the easier route 😂

[SueAppleRun Graduate in reply to Jools2020]

Next time I will but it’s a shorter interval run so may be the park, always faster there, next week it’s hills,

[Jools2020 Graduate in reply to SueAppleRun]

Hills! My nemesis. You will have your own Demon Hill 😊

[SueAppleRun Graduate in reply to Jools2020]

I do and it’s steep but i’m looking forward to it

[Jools2020 Graduate in reply to SueAppleRun]

Hmmmm. I hope that one day I’ll look forward to running up a hill !

[SueAppleRun Graduate in reply to Jools2020]

😂

[Runninggirl59 Graduate]

Good run Jools, mixing it up again. I went out at 10am this morning too, gorgeous weather but a little hot for a run. That said, a hard fought 8km completed. I have 10km in my sights! Maybe try intervals after that but a half marathon is a step too far for me. Love the post 🏃‍♀️

[Jools2020 Graduate in reply to Runninggirl59]

Thank you! I’m actually working up to 10 miles first, but doing it sensibly. You are not that far from your 10K and doing it sensibly, too! 8K is a great distance, well done!

[Runninggirl59 Graduate in reply to Jools2020]

Well 10 miles is twice as far as my 8km this morning so very impressive. I think I prefer a shorter distance, 5km with a longer run when I'm in the mood. I'm not really built for running but I love it. Good luck with your 10 miles 🏃‍♀️🏃‍♀️🏃‍♀️

[Jools2020 Graduate in reply to Runninggirl59]

Thanks. It won’t be for a few weeks! Of course you’re built for running. You’ve just run 8K and have 10K in your sights! These are long runs and take endurance and stamina, which you have built up gradually.

[Runninggirl59 Graduate in reply to Jools2020]

I'm not sure my legs would agree with you, they know they've had a good run!

[Jools2020 Graduate in reply to Runninggirl59]

That’s why I always have a rest day between runs. After a long run, I often have two!

[Runninggirl59 Graduate in reply to Jools2020]

Same here!

[Instructor57 Graduate]

Nice one jools !Glad to see your getting some intervals in 😁

I think my back is on the mend , I might try a little trot over weekend 😁🤞

[Jools2020 Graduate in reply to Instructor57]

Oh good! Now you’re on the plan I expect you’re itching to get back out there!

[Instructor57 Graduate in reply to Jools2020]

Yes but also a little apprehensive because of the back 😐

[Jools2020 Graduate in reply to Instructor57]

I know you’ll be sensible and take it steady!

[Instructor57 Graduate in reply to Jools2020]

Absolutely, I'm not interested in timescales or paces 👍

[Jools2020 Graduate in reply to Instructor57]

No, neither am I, of course I’m not (I am, really 😂)

[Beatlesforever Graduate]

Woohoo 🥳💪👏👏👏👏 very well done Jools! That run is quite challenging but I did enjoy it, it made me push hard but it wasn't so hard that I couldn't complete it. 'Excellent' is much better than I've ever had from Garmin, congratulations! 😃

[Jools2020 Graduate in reply to Beatlesforever]

Thanks, Beatles. I only believe Garmin when I want to 😂. It is a challenging workout. I prefer the short, sharp shock! It’s a mind game more than anything isn’t it?

[Beatlesforever Graduate in reply to Jools2020]

A mindgame it is for sure, my excellent friend 😁

[Roxdog Graduate]

You are really back into your running again and I admire your experimentation with the guided runs etc. When I re-graduate, I am going to try to vary my runs more. May not use the guided runs 🤔 as they've not been my thing, but who knows! Well done, I'm so pleased to be seeing your regular posts again!

[Jools2020 Graduate in reply to Roxdog]

Thank you, Roxdog. Always love your posts, too. I didn’t run for almost 3 months, but back to it now. I don’t use the guided runs all the time. Sometimes I find them annoying and I just turn them off. Other times I need to focus on someone motivating me! Or listen to music. Or…,.nothing! The other day my playlist ended and I didn’t even notice 😊

[Yesletsgo Administrator]

Triple 7s are one of my favourites. The more I do it the better my pacing has become. I'm not so keen on shorter intervals, all that speeding then slowing, but Triple 7s pushes you then allows you to catch your breath and start again.Well done on the VO2 as well!

[Jools2020 Graduate in reply to Yesletsgo]

Thanks! Maybe I’ll try it again ….

[RunBrianRun Graduate]

Well done for giving this a try Jools and for a successful run. I used to swear by intervals as they pushed me out of potential ruts and out of my comfort zone. They definitely improved my speed.

[Jools2020 Graduate in reply to RunBrianRun]

Thank you. I know that interval training is good - most of my running is slow! You’re right about it pushing you out of your comfort zone. I’ve started doing interval work (or sometimes Jeffing) once a week.

[GailXrunning Graduate]

Result! 🙌

[Jools2020 Graduate in reply to GailXrunning]

Thank you! Certainly was a workout. Next time I’ll ease off a bit until halfway through the last one. 😂