An intervals vs fartlek question if you don’t mind? 🙏🏻

[cheekychipmunks]

Hi everyone. 👋

First off I’ll get it off my chest - I’m enjoying my speed workouts! 😳

That in itself is something of a miracle, but I’ve discovered NRC after 2 years 11 months of running and now I’m addicted! Can’t wait to try another guided run next time out.

The reason I’m asking the question is that I did a fartlek run this morning (sooooo much fun) where Coach Bennett made a point of saying that it was to be a continuous run, even during recovery. That made sense, but I did intervals last week and ran continuously during those recoveries too. Is that wrong?

Is it more beneficial when doing intervals to slow to a walk during recovery, or is a slow jog ok? I’m an “always keep running” kind of person and it’s against my nature to walk during a run. Would I get more from the sessions if I did? My HR isn’t an issue - in fact it’s ridiculously low (eg resting was 38 overnight) and it reached a high of 132 this morning. I recover perfectly fine whilst slow jogging.

I just wondered whether you expert interval gurus had any advice. Thanks. 🥰

[nowster Metric Marathon]

When I run intervals it's usually about 1km of jogging and a couple of hundred metres of faster running, with usually five repeats. I finish with the sprint.

[cheekychipmunks Half Marathon in reply to nowster]

Pretty much what I do Nowster when I do JogRunSprint (30-20-10). I slow jog the recoveries in between. I was wondering whether it would be beneficial for me to walk the recoveries and be even fresher for the next set ..... 🤔

[nowster Metric Marathon in reply to cheekychipmunks]

You've just described Jeffing! 🤣

[cheekychipmunks Half Marathon in reply to nowster]

I’ve only Jeffed once and got cross with myself!

[nowster Metric Marathon in reply to cheekychipmunks]

So that's what they call "effing and jeffing"? 🤣

[cheekychipmunks Half Marathon in reply to nowster]

Yes I think it was! I was beyond cross with myself! 😂

[Dexy5 10 Miles in reply to cheekychipmunks]

On 30-20-10 I do walk between the 2 sets, probably because I am really going for it on the sprints and need the recovery time. pianoteacher also did intervals at a running club where they ran really fast 500m I think, then stand still recovery, then repeat. To be honest Cheekychipmunks I think find what works best for you.

Personally, I have no qualms about walking on a run now, it’s usually because I’ve run too fast so it all evens out.

[cheekychipmunks Half Marathon in reply to Dexy5]

Gosh, I’m not sure I’d enjoy standing still after such an effort. I’d have to pace around at least. 😳

I see your point Dexy. My issue is momentum, so I like to keep running otherwise I know I’d find it hard to get going again! I guess there are no hard and fast rules in running are there? Except for having fun. 😀

[Dexy5 10 Miles in reply to cheekychipmunks]

And that is mandatory

[cheekychipmunks Half Marathon in reply to Dexy5]

I think we do it quite well! 🥳

[SkiMonday Ultramarathon in reply to Dexy5]

I’d be really wary of standing still after any sort of effort run. Goes against what they drilled into us in Cardiac Rehab!

[UpTheStanley Half Marathon]

Cheeky, if I put everything into my JRS sprints, I have to walk a few paces but try to get back to a slow jog ASAP. Longer intervals, I wouldn’t walk myself, but Dexy does seem to find the occasional Jeff helps. If it feels right, do it 😀

[cheekychipmunks Half Marathon in reply to UpTheStanley]

Ok that sounds a bit like what I do - because my slow jog after a sprint is very slow indeed! I’ll most likely stick with what I’m doing then. Thanks UTS! 😀

[Grannyhugs 10 Miles]

So jealous of that HR 132 is my climbing stairs or pushing pram HR. I don’t do intervals or fartleks but as everyone‘a walking and running pace is different surely the fact you are speeding up and slowing down is the important point and at least it keeps the same rhythm going. Happy running 🤗

[cheekychipmunks Half Marathon in reply to Grannyhugs]

Yes you’re right GH! The only reason I’m asking is that Coach Bennett specifically mentioned running continuously throughout today’s fartlek session, and I think he was referring to the recoveries in last week’s intervals as walking.

My HR is reptile-like and always has been! I’ve been known to faint if I’m not hydrated enough or if I haven’t eaten enough. I know how my body works now that I’m more mature and not such a hero! 😂

[Grannyhugs 10 Miles in reply to cheekychipmunks]

Great effort, my resting HRis pretty good. I’ve been meditating before bed and just out of interest looked at my HR in finishing last night - mid 40’s brilliant 🤗

[cheekychipmunks Half Marathon in reply to Grannyhugs]

That really is good GH! 🥰🙏🏻😀👏

[SkiMonday Ultramarathon in reply to cheekychipmunks]

Should that be "CheekyCrocodile "?

[cheekychipmunks Half Marathon in reply to SkiMonday]

😅😅

[SkiMonday Ultramarathon]

OK. According to the training manual that I received as part of the training plan Full Potential sent because I'm NSPCC sponsored for the Bath HM:

During the session you'll have intervals of running at Threshold followed by a short (60 to 90 seconds) recovery. During the recovery you want to keep moving, either with a walk or a very easy jog. This recovery helps us just bring the blood lactate level down, and the quality will be kept up within the workout.

So, walk or jog, seems it's up to the individual.

[cheekychipmunks Half Marathon in reply to SkiMonday]

Excellent, thanks for that info SM. I’ll stick with my slow jogging, it suits me better than walking because I find it easier to pick up the pace from a jog. 🏃‍♀️😀

[SkiMonday Ultramarathon]

Jeepers! A resting HR of 38! Thought I was doing well at around 45. When I was hooked up to an ECG the default low HR alarm was 50 (which meant that the alarm went off every time I dozed off).

[cheekychipmunks Half Marathon in reply to SkiMonday]

Crikey. I’d be setting alarms off left, right and centre SM! 😅

[JonathanP 10 Miles]

I do fast runs followed by slow jogs Cheeky - like you I prefer to keep going!

Resting HR 30 by the way!😜

[cheekychipmunks Half Marathon in reply to JonathanP]

Whoa 30 Jonathan? 👏👏 You must be a reptile too! 🦎😂

I’m glad I’m not the only one who prefers to keep jogging. Think I’ll stick with it. 😀

[JonathanP 10 Miles in reply to cheekychipmunks]

Yes very cold-blooded!😜

[cheekychipmunks Half Marathon in reply to JonathanP]

🤣🦎🤣

[Hedgehogs123 Metric Marathon]

I have been addicted to NRC and Coach Bennett since I started running last year, so many guided runs to choose from. But on the subject of fartlek/intervals, I decided to revisit the NHS consolidation runs that most of us did after the C25K. I did the speed one, which I'd forgotten is just like intervals, so much so, that ensuring I extended it a little bit to ensure I covered a 5km run, I got a PB! I was so chuffed, Ive been chasing a sub 30 5km since last July, and but never quite there, but anyway, after the speed run I did 30 mins 18 secs, and then I did it again, 2 days later and did 30 mins 14secs. Its the one where you do 6 intervals x 1 min at 165bpm and then 150bpm in the 1 min rest intervals. I found it hard but realised I can run faster when challenged!! 😄😇🏃‍♀️

[cheekychipmunks Half Marathon in reply to Hedgehogs123]

Brilliant Hedgehogs! It definitely worked for you! 👏👏

I’m over 3 minutes off sub 30, but I’m hoping with my new found love of NRC I’ll be pushed out of my comfort zone more often. I’ve always been very content running at my happy pace with little variation in speed, but I’m enjoying Coach Bennett’s cheery chat. I’ve used JogRunSprint quite a bit and it’s good in theory, but there’s no real motivation to do well for the computerised voice! I never did the NHS speed runs after C25K I must admit Perhaps if I’d got into the habit back then, I’d be quicker! 😀

[RunBrianRun Half Marathon]

If I’m running flat out short intervals (400s/500s/1k), I walk, and then really slow jog, to full recovery. If it’s a fartlek session then always continuous running. This really works well for me to improve my base speed which I’m quite happy with at the moment. I try and do at least one session a week.

This week I varied it and have done two interval sessions, one on a hill sprinting up and recovery on the way back, and the other on a flat. Both 500s.

I guess it’s the intensity of the interval that determines how you recover. I could never run or jog after an all out 500!

[cheekychipmunks Half Marathon in reply to RunBrianRun]

Gosh, I think I’d need to lie down after running flat out over those distances Brian! I do between 10 seconds and a minute when I sprint, that’s all!

It’s definitely helpful thought isn’t it? My pace, although still pretty slow, is far better on average than it was a few months ago. 😀

[RunBrianRun Half Marathon in reply to cheekychipmunks]

We must all go at a pace that suits us. I must admit I do rather get the red face and puffing like a steam train on the harder runs. As you say though, there really is no better way of improving speed. I’m hoping to join a running club and the athletics association this year with a view to hopefully taking part in the vets running league events.

[cheekychipmunks Half Marathon in reply to RunBrianRun]

That sounds fun. I hope you’ll report back to us to let us know how you get on. I think you’ll fit right in! 🏃‍♂️ 😀

[RunBrianRun Half Marathon]

Thank you cheeky. I’ll report back for sure. I’ve never joined a club of any kind before so I’m a little nervous tbh.

[cheekychipmunks Half Marathon in reply to RunBrianRun]

Something tells me you’ll be fine! Very exciting. 😀

[PurpleFish59]

I did notice after I first did an interval run on NRC that the app hadn’t even recorded the distance for the recoveries, so from that I think it assumes you should stop. It never occurred to me to do that though, like you I prefer to keep jogging! Garmin has the full distance so I’m not too worried what the NRC app does 🤷🏻‍♀️

[cheekychipmunks Half Marathon in reply to PurpleFish59]

Yes you’re right PF, I didn’t think of that. I’ve been running on beyond when the intervals/fartlek sessions end anyway, so I don’t pay much attention to the NRC stats, but also stick to my Garmin. 😀