Went out with a plan to run for 1hour at 5:20 pace.This is about what i am surposed to run for long runs for max. aerobic efficiency?
Suceeded with 1 hour @5:18 pace total distance 11.33km
1st 10km in 52:04 (5:12 pace)
10.5km in 54:45
slowed right down for last 833m
13metres of climb in the last 50m of my street to top it off.
Did some surges for something different on the way home 100m on 50m off.
Mostly these were done at about 4min pace but one got to a peak of 3:27 pace (must have got excited or something...decided i'd better rane it in)
Overall quite hard work being my longest run for many months i will do it again next week to maintain some consistancy in training.
My goal is to run 5km in 20 mins.Date April 2nd (not the first jokers)
Tuesdays Fartlek intervals or tempo run @4:15? pace
Thursdays Track racing.
Saturdays or Sunday Long run at least 11km preferably 14km @5:15 avg.
Maybe a recovery run of 3km on off days if i'm sore?
What do you think?