Intervals (10K W2 R2)

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.

10K training plan

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!

18:22 min/mi172-49 ft
29:04 min/mi18246 ft
38:35 min/mi182-41 ft
48:49 min/mi18432 ft
0.18:30 min/mi19310 ft
Lap Time Distance PaceHR
Total 35:31 4.1 mi 8:42 min/mi180
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/mi170
1 3:10 500m 10:11 min/mi175
R 5:07 1000m 8:14 min/mi181
2 4:07 700m 9:27 min/mi183
R 4:56 1000m 7:56 min/mi186
3 4:04 700m 9:20 min/mi175
R 5:03 1000m 8:07 min/mi181
WD 4:10 0.43 mi 9:40 min/mi189

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