#intervalrunning — Public Fediverse posts

Last speed work before Saturday’s comeback 10k. 20 minutes warm up, 8x1 minute at race pace 5:12 min/km 🤞🤞 with 1 minute jog recovery and finishing off with a 10 minute jog home #running #intervalrunning #10ktraining #adidasrunning #runnersofmastodon #runningcommunity #runchat

Intervals day today, 20 minutes warm up, 10x2 minutes at 5:20-5:30 min/km, my present threshold pace but managed to average 5:15 min/km and heart rate still in zone 4 so fitness definitely improving finishing with 10 minutes cool down # running #intervalrunning #thresholdrun #polarrunning #runnersofmastodon #RunningCommunity

Trust me to find somewhere with a headwind to run 45 second intervals And after a 50 minute warm up run too 🥵🥵 Anyway job done, feet up and in recovery mode #running #intervalrunning #easyrunning #adidasrunning #runnersofmastodon #runningcommunity

#workoutoftheday #running

Half marathon training
Week 6, run 1/3
🌡️15' mobility
🚶‍♀️3 km walk
🏃‍♀️ 11' slow
🏃‍♀️ tempo intervals 6' x3 @ 5:47, 6:03 and 6:04/km
🏃‍♀️ 10' slow

It was my first time with #tempointervals and it's a tough workout. I ran too fast during the first 6' interval but I could better pace myself during the remaining two.

I could catch up to the boat "La Liberté" after my warmup and watch it cross the river lock. I needed that message this morning!

#fitodon #fitness #intervalrunning

#workoutoftheday #running

Half marathon training
Week 6, run 1/3
🌡️15' mobility
🚶‍♀️3 km walk
🏃‍♀️ 11' slow
🏃‍♀️ tempo intervals 6' x3 @ 5:47, 6:03 and 6:04/km
🏃‍♀️ 10' slow

It was my first time with #tempointervals and it's a tough workout. I ran too fast during the first 6' interval but I could better pace myself during the remaining two.

I could catch up to the boat "La Liberté" after my warmup and watch it cross the river lock. I needed that message this morning!

#fitodon #fitness #intervalrunning

#workoutoftheday #running

➡️ Warm-up: 10' walk + 5' mobility
🏃‍♀️ Warm-up run: 5'
🏃‍♀️ Intervals: 2' fast + 3' slow [x4]
⬅️ Cool-down run: 7'

#intervalrunning #fitodon #fitness

#workoutoftheday #running

➡️ Warm-up: 10' walk + 5' mobility
🏃‍♀️ Warm-up run: 5'
🏃‍♀️ Intervals: 2' fast + 3' slow [x4]
⬅️ Cool-down run: 7'

#intervalrunning #fitodon #fitness

Intervals today, a tough but very satisfying session. 10x400m with 200m walking recovery with 15 minutes warm up and cool down. Ran the first 5 at goal km pace and the last 5 a little quicker. Last run in my 50’s so well happy with that #running #intervalrunning #400mrepeats #polarrunning #adidasrunning #runnersofmastodon #RunningCommunity #oldguysrule

A good 48 hours of running 👊 60 easy paced treadmill minutes yesterday and a more intensive interval session today with 5x1500m sandwiched in an 8 mile run #running #treadmillrunning #easyrunning #intervalrunning #adidasrunning #runnersofmastodon #RunningCommunity #oldguysrule

#workoutoftheday #running

🏃‍♀️ Intervals 4:1 x6

Today is the starting ceremony for the Olympics 2024. My city will host some of the competitions together with Paris and I could already spot some athletes preparing at the park during my run.
It was intervals so I couldn't take any pictures. I will try next time.

I took the time to trace my route back home. Again Android GPS overestimated my distance. Uploaded the correct one here.

#fitodon #fitness #intervalrunning

#workoutoftheday #running

🏃‍♀️ Intervals 4:1 x6

Today is the starting ceremony for the Olympics 2024. My city will host some of the competitions together with Paris and I could already spot some athletes preparing at the park during my run.
It was intervals so I couldn't take any pictures. I will try next time.

I took the time to trace my route back home. Again Android GPS overestimated my distance. Uploaded the correct one here.

#fitodon #fitness #intervalrunning

#workoutoftheday

#running intervals
4' (slow) / 1' (fast) [x6]

I started a bit too fast. Now that I'm properly warming up I tend to go a bit too fast the 1st km.
The weather is truly nice today!

#fitodon #fitness #intervalrunning

#workoutoftheday

#running intervals
4' (slow) / 1' (fast) [x6]

I started a bit too fast. Now that I'm properly warming up I tend to go a bit too fast the 1st km.
The weather is truly nice today!

#fitodon #fitness #intervalrunning

15km with 3 x3k at 10k goal pace. A tough session so hopefully it pays off for Sundays #manchester10k #running #intervalrunning #adidasrunning #strava #runnersofmastodon #RunningCommunity #oldguysrule

15km with 3 x3k at 10k goal pace. A tough session so hopefully it pays off for Sundays #manchester10k #running #intervalrunning #adidasrunning #strava #runnersofmastodon #RunningCommunity #oldguysrule

Struggled to get motivated for todays interval session as my head was all over the place trying to calm my granddaughter after a rather intense ADHD meltdown at her football match this morning and I think it took it out of me more than I realised. Maybe should have gave the training a miss? #running #halfmarathontraining #intervalrunning #adidasrunning #runningcommunity #oldguysrule #family

#running #workoutoftheday #intervalrunning

➡️ Intervals 4:1 (4' slow, 1' fast) x6

#fitodon #fitness #parkrun (just a run at the park)

#running #workoutoftheday #intervalrunning

➡️ Intervals 4:1 (4' slow, 1' fast) x6

#fitodon #fitness #parkrun (just a run at the park)

#running #workoutoftheday

#intervalrunning with 4:1: intervals (4' slow pace, 1' fast pace) x6

I'm getting faster but I have to weigh this with a grain of salt because yesterday I took an unplanned rest day. Rest days considerably and positively affect my performance.

Mmmh, now wondering if I should take 2 consecutive rest days before my 10k race on March 17th.

#fitodon #fitness #parkrun (just a run at the park!)

#running #workoutoftheday

#intervalrunning with 4:1: intervals (4' slow pace, 1' fast pace) x6

I'm getting faster but I have to weigh this with a grain of salt because yesterday I took an unplanned rest day. Rest days considerably and positively affect my performance.

Mmmh, now wondering if I should take 2 consecutive rest days before my 10k race on March 17th.

#fitodon #fitness #parkrun (just a run at the park!)

#workoutoftheday #parkrun

It was #intervalrunning today with 1 min of fast-paced #running x7. I didn't timed those intervals evenly. Every time I felt my heart rate down again I increased the speed and counted to 60s.

#fitness #fitodon

#workoutoftheday #parkrun

It was #intervalrunning today with 1 min of fast-paced #running x7. I didn't timed those intervals evenly. Every time I felt my heart rate down again I increased the speed and counted to 60s.

#fitness #fitodon

#workoutoftheday #running

Today's session was 6x 4:1 intervals.

My timer app stopped at interval n.5 during the 1-min fast pace. I really need to find another app!
This one worked perfectly on my old phone, but now it randomly stops 😶‍🌫️

#parkrun #intervalrunning #fitness #fitodon

#workoutoftheday #running

Today's session was 6x 4:1 intervals.

My timer app stopped at interval n.5 during the 1-min fast pace. I really need to find another app!
This one worked perfectly on my old phone, but now it randomly stops 😶‍🌫️

#parkrun #intervalrunning #fitness #fitodon

#workoutoftheday #running

🏃 Intervals 4:1 ➡️ 4' slow + 1' fast (X6)

Instead of running out-of-breath fast, today I opted for a moderate pace during the 1' interval.
Compared to last time I got the same average pace but I didn't push it. Everything felt relatively easy.

#intervalrunning #parkrun #fitodon #fitness

#workoutoftheday #running

🏃 Intervals 4:1 ➡️ 4' slow + 1' fast (X6)

Instead of running out-of-breath fast, today I opted for a moderate pace during the 1' interval.
Compared to last time I got the same average pace but I didn't push it. Everything felt relatively easy.

#intervalrunning #parkrun #fitodon #fitness

#workoutoftheday #running

Warm-up: 1 km walk
Intervals 4:1 ➡️ 4' slow pace + 1' fast pace (x6)
Cool-down: 2 km walk

Following suggestions I received on IG, I've decided to do #intervalrunning instead of fartleks on my short runs.
It's a bit difficult for me to regulate the fast pace, but I guess I will improve with practice.

#morningrun #parkrun

#workoutoftheday #running

Warm-up: 1 km walk
Intervals 4:1 ➡️ 4' slow pace + 1' fast pace (x6)
Cool-down: 2 km walk

Following suggestions I received on IG, I've decided to do #intervalrunning instead of fartleks on my short runs.
It's a bit difficult for me to regulate the fast pace, but I guess I will improve with practice.

#morningrun #parkrun

#workoutoftheday #morningrun #parkrun

1️⃣ 4 km #running
2️⃣ 1 km #walking
3️⃣ 4 km running

Avg pace: 7'10"

#fitodon #fitness #intervalrunning

#workoutoftheday #morningrun #parkrun

1️⃣ 4 km #running
2️⃣ 1 km #walking
3️⃣ 4 km running

Avg pace: 7'10"

#fitodon #fitness #intervalrunning

Snowy #running session:
1️⃣ 4 km run
2️⃣ 1 km walk
3️⃣ 3 km run

0°C and #snow!

It was slippery but luckily I didn't fall and drown in the river 😁
I did go slower than usual to ensure stability. All the runners I met were wearing trail shoes. I don't have those but my winter running shoes grip well enough on icy paths.

I'm proud of myself and I was happy to see a white Citadelle. Somehow I become a kid again when I see snowflakes falling down ❄️⛄

#intervalrunning #workoutoftheday #parkrun

Snowy #running session:
1️⃣ 4 km run
2️⃣ 1 km walk
3️⃣ 3 km run

0°C and #snow!

It was slippery but luckily I didn't fall and drown in the river 😁
I did go slower than usual to ensure stability. All the runners I met were wearing trail shoes. I don't have those but my winter running shoes grip well enough on icy paths.

I'm proud of myself and I was happy to see a white Citadelle. Somehow I become a kid again when I see snowflakes falling down ❄️⛄

#intervalrunning #workoutoftheday #parkrun

#workoutoftheday #intervalrunning

I'm still in a post-injury recovery phase and I decided to progress slowly by sticking to the following weekly running schedule:
1️⃣ fartlek [45s run, 15s walk] x30
2️⃣ 2-intervals running, increasing the distance of 1km every week
Today I did 2️⃣ with 2x3km and 1km walk between the intervals. The plan is to get to 2x5km.

Lately I've been focused on my running form. I've never been a runner and I've never been into sports when I was young

[1/3]

#running #fitodon

#workoutoftheday #intervalrunning

I'm still in a post-injury recovery phase and I decided to progress slowly by sticking to the following weekly running schedule:
1️⃣ fartlek [45s run, 15s walk] x30
2️⃣ 2-intervals running, increasing the distance of 1km every week
Today I did 2️⃣ with 2x3km and 1km walk between the intervals. The plan is to get to 2x5km.

Lately I've been focused on my running form. I've never been a runner and I've never been into sports when I was young

[1/3]

#running #fitodon

#workoutoftheday #intervalrunning

➡️ warm-up: 1km #walking
➡️ 2km run + 1km walk (x3)

Everything is good with my new soles. I can clearly feel a different impact on my knee, ankles and even glutes compared to before. I was a bit concerned yesterday because I felt some tightness and decided to postpone the running session to today. It's fine though, I could complete what I had planned and I don't feel any regressions.

#running #parkrun #fitodon #fitness

#workoutoftheday #intervalrunning

➡️ warm-up: 1km #walking
➡️ 2km run + 1km walk (x3)

Everything is good with my new soles. I can clearly feel a different impact on my knee, ankles and even glutes compared to before. I was a bit concerned yesterday because I felt some tightness and decided to postpone the running session to today. It's fine though, I could complete what I had planned and I don't feel any regressions.

#running #parkrun #fitodon #fitness

#workoutoftheday #parkrun #intervalrunning

Getting back to #running after a calf #injury

Today's session [week 1, day 2]:
➡️ 3 km #walking (warm-up + cool-down)
➡️ 1km run + 1 km walk (x4)

Again pain free, yay!

Next week:
3️⃣ fartlek - 40s run + 20s walk (x30)
4️⃣ interval running - 2km run + 1km walk (x3)

#workoutoftheday #parkrun #intervalrunning

Getting back to #running after a calf #injury

Today's session [week 1, day 2]:
➡️ 3 km #walking (warm-up + cool-down)
➡️ 1km run + 1 km walk (x4)

Again pain free, yay!

Next week:
3️⃣ fartlek - 40s run + 20s walk (x30)
4️⃣ interval running - 2km run + 1km walk (x3)

#workoutoftheday #running #fartlek

➡️ 1km warm-up walk
➡️ 45s run + 15s walk (x30)
➡️ 1,5km cool-down walk

#intervalrunning #parkrun #fitodon

#workoutoftheday #running #fartlek

➡️ 1km warm-up walk
➡️ 45s run + 15s walk (x30)
➡️ 1,5km cool-down walk

#intervalrunning #parkrun #fitodon

#workoutoftheday #intervalrunning

➡️ warm-up: 1km walk

1️⃣ 5 km #running / walking
2️⃣ band-assisted pull-up 5x1
3️⃣ deep squat mobility exercise 3x10
4️⃣ band-assisted push-up 3x8

➡️ cool-down: 4km walk

Today I planned a short intervals run with the tabata timer I use for circuit training.
Unfortunately switching the screen off stops the timer too 😡. So I just stopped and resumed running intervals according to my breath and pulse rate, but I wasn't as motivated anymore

#fitness #mastolift #fitodon

#workoutoftheday #intervalrunning

➡️ warm-up: 1km walk

1️⃣ 5 km #running / walking
2️⃣ band-assisted pull-up 5x1
3️⃣ deep squat mobility exercise 3x10
4️⃣ band-assisted push-up 3x8

➡️ cool-down: 4km walk

Today I planned a short intervals run with the tabata timer I use for circuit training.
Unfortunately switching the screen off stops the timer too 😡. So I just stopped and resumed running intervals according to my breath and pulse rate, but I wasn't as motivated anymore

#fitness #mastolift #fitodon

#workoutoftheday

#intervalrunning
➡️ 4x 1km #running, 3' walk breaks

Strength (x3):
1️⃣ bench dip x12
2️⃣ balance challenge x4
3️⃣ band-assisted push-up x8

➡️ 4km walk back home

#parkrun #mastolift

#workoutoftheday

#intervalrunning
➡️ 4x 1km #running, 3' walk breaks

Strength (x3):
1️⃣ bench dip x12
2️⃣ balance challenge x4
3️⃣ band-assisted push-up x8

➡️ 4km walk back home

#parkrun #mastolift

intervals day today. Tough but enjoyable session 👊 20 minutes warm up 8 x 3 minutes at 4:30-5 min/km with 3 minutes recovery and 20 minutes cool down and 14.8km/9.2 miles ran in total #run #Runners #running #loverunning #runnerslife #intervalrunning #speedrun #RunnersOfMastodon #polarrunning #polarflow

Last intervals session before my half marathon race on Sunday 2x4 minutes at mile pace with 2 minutes rest #running #halfmarathontraining #polarrunning #adidasrunning #intervalrunning #oldguysrule

When I’m out running the only thing Eliud sees as I race past him are my dreadlocks flowing in the breeze #running #intervalrunning #polarrunning #adidasrunning #dreadlockrunner #oldguysrule