My current plan is a mixture of trying to achieve my fastest 10k, whilst aiming to run my furthest distance of 22km.
Last week was my first session of a 14 week plan that should hopefully help me to achieve my desired goal.
Here’s what it looked like:
Monday – Easy run, 7.5km at a conversational pace. For me this is 5.50 to 6min per kilometre. I was by myself so I started slow at 6.04 and built it up to no faster than 5.44km. It was my first week back after having the flu also, so this was a tough run. My chosen shoe for this run was my Nike Pagasus 41s. Nice everyday shoe for this type of pace.
Thursday – Due to work commitments my next outing wasn’t until Thursday. I took a trip to a nearby park where my scheduled run was interval training. It started with a 2.5km warm up at conversational pace. I did this at 5.50 per km. Then 2 x 5 reps of 400 metres at 4.25km , with a 60 second walking rest in between. I managed to stay within my pace target right up until the last couple of reps where I slightly dropped off to 4.50 per km. Overall I was happy with this session. Normally I used to overdo it on the first few reps and then burn out way before the last one. My VO2 max levels creeped back up to 49 also after a dip to 48 for a brief period. The session finished with a 1.5k cool down. Chosen shoe was my Nike Alphaflys. Perfect for interval sessions in my opinion.
Saturday – Just the three runs last week. My final run of the week was my Saturday long run. They recommend to do the intervals on Thursday and wait until Sunday before venturing out for the long run, but I just prefer to do mine on Saturdays generally. It was an easy paced 11km with no targets. Its aim is to enjoy the run, plug in the headphones and don’t worry about targets our running fast. Overall my average pace was 5.49, with my fastest kilometre being 5.36 and my slowest was 5.57. Chosen shoe was my Adidas adizero prime x strung. Expensive shoe, but worth the money in my opinion. Beautiful over longer distances and capable of doing some fast reps if required.
Thats it for this week 🙂