Just looking for some advice. I completed C25K just over a year ago. Since I was a regular Parkrunner, try to run 3 x a week made real progress with distance, 10 miles is my longest run. Hope to reach the HM by August. I’m a plus size runner and continuing my ‘running journey‘ keeping going has been my goal. I’m not overly concerned with times etc, that said since Parkrun has been cancelled and my focus on distance increased my 5k pace has increased a lot. PB 35.5 minutes now on average 42 minutes. I know I should start some interval training but I find it so difficult, I’m also scared of picking up an injury. (I’m signed up to do 100k in June and would hate to pick up a niggle).
Is there a real beginner regime for interval training that somebody can recommend?
All advice will be appreciated.
Thank you
CDL Xx
Written by
CrazyDogLady19
10 Miles
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Hello! Welcome to the Marathon Running and Race Support community!!!
Well done for your amazing progress - would you like a 10 Miles badge?
You know, you really do NOT have to do intervals training unless you want to! If you keep running and increasing the distance of your runs, maybe throw in a few hills, your fitness and strength will continue to improve and more speed will come eventually. You have already found this out for yourself 😊
But to answer your question, here a few ideas:
★ This is a simple intervals workout:
- 5 minute jog
- 4 x [30 second fast intervals - with 3 minute recovery jogging between each interval]. Miss out the final recovery jog, and finish with another...
- 5 minute jog
★ For a more fun session, have a look at fartlek intervals:
I imagined I would hate speed intervals - and to be fair I don't do them very often - but so long as the speed bit is short and the recovery long (30 s and 3 mins say) and not too many repeats, I find them quite interesting. My leg motion/rhythm is totally different and for a few seconds it feels ace 😃
However, I totally get the injury concern.
As Abi says, there are other ways to get stronger and faster too.
I know some folks hated C25k+ Stepping Stones podcasts but I loved em 🥰. I thought they rocked Slow, fast, really slow,, slower. They drove peeps mad but they WORK. Yeah the music is strange but we get stronger without realising. Free too 👍
Fartleks are easier and it’s like playing a game. Imagine you’re a kid again 😁 race you to that tree/bin/lamppost/seat. Etc etc
It’s your running and you can go at your own pace at whatever speed you choose be it fartleks, 5k’s or intervals etc. Slow running and rest days build legs I’d chuck in hills too. Done really slowly to build you up 💪. Make it fun and you’ll stay motivated 😃
I’m a confirmed interval disliker. I’m not going to go as far as saying I’m a hater, as the feeling when I’ve done them is fantastic. I just don’t do them very much (no idea when the last time was actually 🤔)
I have the app JogRunSprint on my phone which is fun and it’s customisable. Another suggestion to add to the great advice you’ve already received. 😀
That said, I’ve just decided that NEXT WEEK (said loudly to make myself do it), I’m going to start going through C25K again like roseabi suggested and jog/run it. I’ll report back - maybe something you could try too? 🏃♀️🏃♀️
I'm generally in the walk over broken glass and burning coals before doing intervals camp but, that said, on those very rare occasions that I've decided to deliberately do some speed work (and I can count them on one hand this year), I've found an easy plan is, as roseabi has already suggested, to use the C25K W1R1 podcast and simply jog the walking bits (including the warm up/cool down 5 minute bits), then go as near to full pelt as you can on the running bits. Last tie I did this, I actually surprised myself by running 5k in the 28 minutes of the podcast.
Personally, I prefer to concentrate on distance then, when I'm only running a 5k, I use the extra stamina for speed if I'm feeling so inclined.
My route to going faster has come as a bit of a surprise. I started run/walking as a way to build up endurance and found that as my fitness increased and my timing splits altered I have got faster! Good luck with your running.
I love it, Brian, getting a breather at regular intervals sets the rhythm of the run for me. The bleeper goes off and into the next run section knowing another breather is just X minutes away just works for me, it's taken out the self-imposed pressure of the run and made it so enjoyable, even my dogs have adjusted to the system. Did you get that Hat issue sorted?
Hi. I tend to use Heni Mullers for my initial interval training when I start. Saves me having to worry about pace or distance and does the job. Just find a football/rugby pitch- jog/walk the width of the goal line to the corner, then sprint 80/90% of full speed to opposite corner, then jog/walk along goal line back to the corner and repeat so you draw a figure 8. I normally start at 5-10 mins per session, but you can build up from there.
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The Warm Up Run
First 10 mile run!
HM training week 2 run 4 - intervals 🥵
