The Sub-40-10k help and advice thread
109 watchers
Nov 2021
3:50pm, 18 Nov 2021
487 posts
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Bowman
I do have a track fairly close by which would be ideal but reluctant to spend the £5.70 or whatever it costs I’m lucky to have two with free entrance pretty close. And also almost ever anyone there. Strange. |
Nov 2021
3:51pm, 18 Nov 2021
21,245 posts
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Bazoaxe
I am back at parkrun this weekend and am hoping for sub 20, but suspect low-mid 20s is more likely. Wind will be a key factor though and could mean 21 is a struggle
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Nov 2021
4:17pm, 18 Nov 2021
11,165 posts
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jda
I've got a lovely flat 2.5km piece of empty road nearby on a flood plain, I do all my intervals there and have done as much as 25k at MP there, 5 times up and down. It can be windy but is otherwise perfect.
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Nov 2021
4:52pm, 18 Nov 2021
12,956 posts
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chunkywizard
nice seeing all the intervals. I did 3x (4x (90s fast/45s walk) 90s recovery) which was basically 12x 400m-ish. Sets 1 and 3 were below 40min pace and I had a bit of a rest in the middle  fetcheveryone.com/blog/69441 |
Nov 2021
1:34pm, 20 Nov 2021
1,451 posts
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Daz Love
Good work on the intervals all. Nice to see this thread alive.
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Nov 2021
1:41pm, 20 Nov 2021
1,452 posts
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Daz Love
We had a club track session on Wednesday. 200/400/600/800/1000 and back down again. 1) 0.12m - 38(5:10/m) 118/154bpm [609b/mi] 2cal 11.63/13.84mph 2) 0.03m - 59(28:43/m) 164/175bpm [4710b/mi] 13cal 2.09/11.5mph 3) 0.25m - 1:24(5:40/m) 166/182bpm [940b/mi] 19cal 10.59/12.56mph 4) 0.04m - 1:01(26:22/m) 164/181bpm [4324b/mi] 15cal 2.27/10.29mph 5) 0.37m - 2:07(5:40/m) 172/187bpm [975b/mi] 31cal 10.59/11.35mph 6) 0.02m - 1:30(1:00:34/m) 162/185bpm [9812b/mi] 22cal 0.99/10.31mph 7) 0.5m - 3:00(6:00/m) 175/187bpm [1050b/mi] 44cal 10/11.12mph 8) 0.03m - 1:29(42:49/m) 159/184bpm [6809b/mi] 22cal 1.4/9.71mph 9) 0.62m - 3:46(6:06/m) 178/189bpm [1086b/mi] 57cal 9.84/11.31mph 10) 0.06m - 1:59(31:14/m) 157/189bpm [4905b/mi] 28cal 1.92/10.06mph 11) 0.49m - 2:59(6:01/m) 176/190bpm [1060b/mi] 43cal 9.97/10.67mph 12) 0.05m - 1:29(27:21/m) 168/191bpm [4594b/mi] 24cal 2.19/10.14mph 13) 0.38m - 2:15(5:58/m) 174/187bpm [1039b/mi] 32cal 10.05/10.75mph 14) 0.02m - 1:00(50:38/m) 177/188bpm [8963b/mi] 16cal 1.19/9.96mph 15) 0.25m - 1:23(5:35/m) 159/183bpm [887b/mi] 14cal 10.75/11.61mph The last 200 I didnt stop the watch and carried on into a warmdown so not showing. Also had a longer recovery before the last 400, so 5:35 pace was off about 3-4 mins rest as a Air Ambulance had to take off in the middle of the track (not for anyone running but a nearby resident) It had landed during our warm up and the whole session was run with a Helicopter in the middle! Again, seem to be hitting some niceish pace but it is really really hard work and the thought of running hard for a 10k (or even a 5k) makes me shudder! |
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Nov 2021
1:52pm, 20 Nov 2021
495 posts
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Bowman
Garmin people, how do you record your interval sessions? I’ve tried a few ways. Most usual recording I guess is having the watch still recording between the intervals, rest time, walking or slow jogging. But it annoys me when I have long rests after long intervals. Sometimes I do separate activity’s for the long intervals, but I guess it’s not perfect either. The watch seems to pick up that it is still training though and gives me anaerobic score even if it is a new stand alone 1km. |
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Nov 2021
2:02pm, 20 Nov 2021
12,964 posts
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chunkywizard
Bowman, I use the workout function. I program the session into it then you just have to press start and stop and the watch does all the splits. The other way is take off auto lap (if you are doing intervals long than your lap) and then press lap at the start and end of each interval.
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Nov 2021
2:11pm, 20 Nov 2021
496 posts
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Bowman
CW, yes i have a few workouts as well, works like a charm. I have an 4xopen interval. And more specific like Norwegian intervals. I guess that’s the way to go. One time I did strength intervals ran an interval, then changed activity to strength, so the watch counted my pull-ups or push-ups, also a way to go. There was a way to switch activity during an other so they all got under the same session. |
Nov 2021
2:12pm, 20 Nov 2021
35,776 posts
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SPR
I never stop my watch for rep sessions. You usually know what your target is for the work portion anyway so that's easy enough to evaluate. Also if you do use the workout function (I do for road buy not on track*) then you can use Garmin connect to evaluate just the work section. *I might actually set up a run till lap press, recover till lap press generic work out to cover track (or just set it up on the interval timer). |
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