Well its been a few days since i last posted so first i will cover my training program so i'm up to date on that as promised.
Mondays Easy 5km
Tuesdays 400m intervals 60sec rest increasing from 4 to 8 reps
Wednesday optional 5km or rest
Thursday 15-25 mins tempo
Saturday 6.5km easy
Sunday long run 6.5km increasing to 11km
This is the actual program but as i am keen (lol!) i have been doing more.
Paces are Supposed to be 5.30 for easy runs
96 second 400m
and 4.22 tempo runs
So Saturday i was supposed to do 6.5km easy but never got round to it until late at night.
On Sunday the program called for 8km easy and i was going to do 10km but ended up doing 14.6km.This was broken into 3 sections.
Out 7.59km in 36.17 (4.46 pace)
Middle 5.03km 26.52 (5.20 pace)
Up hill coming back 2.01km 11.06 (5.32 pace)
Monday 5.1km easy.(4.58 pace)
Tuesday 2km warmup @4.35 pace, intervals 7 * 400m
100/4.09 (with 2 big hills)
106/4.24 (with one big hill)
I was a bit like goldilocks went too fast slowed to proper pace (4.00) then sped up again...at least intervals 3,4 and 5 were at the same pace!
Its hard to run slower than i want so that i can stick to the program.
Then as a bonus i treated my self to 3*450m hill repeats
and 800m cooldown @4.47pace
Tommorow i have an optional 5km and i am going to take my Cocker Spaniel "Basil" out with me.
Thursday 3km at the track...i am undecided how to run this one....either TT or tempo?
Thats it for now!