Roadwork and Intervals training

[Jimmy The Gent]

I do fartlek running which is interval running here is what I'd do for a 30 minute run

. 5 mins jogging
. 2 mins 80%
. 2 mins normal
. 30 seconds 100%
. 30 seconds slow jog
. 2 minutes 80%
. 1 minute 100%
. 2 minutes jogging
. 1 minute walking
. 2 minutes normal
. 2 minutes 80%
. 30 seconds 100%
. 30 seconds slow jog
. 2 minutes 80%
. 1 minute normal
. 1 minute 100%
. 5 minutes jogging

This was a ****load tougher on the legs than my normal 4-5 miler

[David06]

That looks alright, but what's the difference between jogging, normal, and a slow jog?

[Jimmy The Gent]

jogging is jogging not too fast not too slow, I'd say my jogging is around 8 minute mile pace, whereas normal would be 7 minute mile, 80% 6 1/2 minute mile, 100% 6 minute mile and a slow jog would be roughly 8 1/2 minute mile

[David06]

jogging is jogging not too fast not too slow, I'd say my jogging is around 8 minute mile pace, whereas normal would be 7 minute mile, 80% 6 1/2 minute mile, 100% 6 minute mile and a slow jog would be roughly 8 1/2 minute mile

Do you do this on a treadmill?

[Jimmy The Gent]

Do you do this on a treadmill?

country road, Treadmills are **** you have to put it on an incline to even get have the effects that roadwork will give you

[David06]

country road, Treadmills are **** you have to put it on an incline to even get have the effects that roadwork will give you

See that's too many different paces in my opinion. I mean first of all, how do you know when you're running a 7:30 minute mile, an 8 minute mile, or an 8:30 minute mile? And what's the point of all the different speeds?

[Jimmy The Gent]

See that's too many different paces in my opinion. I mean first of all, how do you know when you're running a 7:30 minute mile, an 8 minute mile, or an 8:30 minute mile? And what's the point of all the different speeds?

its not totally accurate but I've been running on and off since I was 9 so I can gauge what pace I'm doing, Fartlek helps build leg strength and you can work on pace plus imo it gives a better workout than just a normal run

[munna]

The main thing in my opinion is to mix it up.
A long slow run is good for a beginner but you really want to build on that.
I like to do things in 3 minute rounds with a minuets rest as it’s like a fight.
50, 80, or 100 meter sprints (jogging back) 3mins 1 min rest.
run for three minuets covering as much distance as you can. 1 min rest.
Then try make it back to your starting point in 3 mins. Use the same starting point each time as you can try push yourself to improve on this every session.
Add hills pushups, situps, squats and other exersices to the sessions using the 3 mins on 1 mins rest rule.
cheers

[DA1CATAS]

I do fartlek running which is interval running here is what I'd do for a 30 minute run

. 5 mins jogging
. 2 mins 80%
. 2 mins normal
. 30 seconds 100%
. 30 seconds slow jog
. 2 minutes 80%
. 1 minute 100%
. 2 minutes jogging
. 1 minute walking
. 2 minutes normal
. 2 minutes 80%
. 30 seconds 100%
. 30 seconds slow jog
. 2 minutes 80%
. 1 minute normal
. 1 minute 100%
. 5 minutes jogging

This was a ****load tougher on the legs than my normal 4-5 miler

And you remember this whole setup in order while your running...............

[Jimmy The Gent]

I have it written down and stuck to my stopwatch