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
Elevation change
start/finish 52m
middle 0m
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)
Plan
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?
About Me
- R2B
- People can't understand why a man runs. They don't see any sport in it. Argue it lacks the sight and thrill of body contact. Yet, the conflict is there, more raw and challenging than any man versus man competition. For in running it is man against himself, the cruelest of opponents. The other runners are not the real enemies. His adversary lies within him, in his ability, with brain and heart to master himself and his emotions.
3 comments:
good run...are you following a program for your training or making it up as you go?
BTW i will definitely be wearing my CR cap at the Canberra Marathon Eve 10k...
i am making it up as i go along...i think i should have a definite plan though.
Those slow recovery runs are well worth it; you don't lose any of the speed you have gained from the faster days, and you usually feel better: less tired: as a result of running them. So add as many real jogs /easy stretching as you wish and have time for.They will freshen you up for the intense days.
You'll break 20 no worries. (p.s. I ran 20:23 out of the blue yesterday; it's only a matter of time!)
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