A while since I last updated! After coming off the C25K plan and just running as I pleased three times a week I have now started a proper training plan for my 10K race at the end of May, based on one from the Asics website. The plan steps up my runs to four a week, with a mix of two harder runs (either fast, or interval) and two slower runs.
I’m actually quite enjoying being back on a more structured routine, and I’ve not found the step up in training to be too much extra work. Indeed this week I increased the runs to four miles from the originally prescribed three, in order to make it a bit more challenging and also build up my weekly milage in a more gradual fashion.
I’m aiming to finish my first 10K in 50 minutes, a fairly ambitious target but one I hope I can manage as long as I put in the training. Given how far I’ve come since starting running at the start of the year, I felt it important to keep on pushing myself. Roll on May!
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 35:31 | 4.1 mi | 8:42 min/mi | 180 |
| 1 × | 3:10.0 | 500m | 10:11 min/mi | |
| 2 × | 4:05.5 | 700m | 9:24 min/mi | |
| Average | 2:23.4 | 400m | 9:36 min/mi | |
| WU | 4:50 | 0.62 mi | 7:47 min/mi | 170 |
| 1 | 3:10 | 500m | 10:11 min/mi | 175 |
| R | 5:07 | 1000m | 8:14 min/mi | 181 |
| 2 | 4:07 | 700m | 9:27 min/mi | 183 |
| R | 4:56 | 1000m | 7:56 min/mi | 186 |
| 3 | 4:04 | 700m | 9:20 min/mi | 175 |
| R | 5:03 | 1000m | 8:07 min/mi | 181 |
| WD | 4:10 | 0.43 mi | 9:40 min/mi | 189 |