It’s just gone midnight so I need to be referring to yesterday’s run!

My plan had been to:

• run 10K
• try to include some speed sections (as per the Fartlek workout on Thursday)
• survive

I decided to set up the following workout in Runkeeper:

• 15 minute steady
• 30 seconds fast (#1)
• 4 minutes steady
• 30 seconds fast (#2)
• 4 minutes steady
• 30 seconds fast (#3)
• 4 minutes steady
• 30 seconds fast (#4)
• 4 minutes steady
• 30 seconds fast (#5)
• 4 minutes steady
• 30 seconds fast (#6)
• 25 minutes steady

To give a 65+ minute workout. The plan was to complete the 10K within this time.

Pleased to say that the plan worked like a dream! My average pace was 10:16 mins / mile which I was very pleased with given the distance. The fast sections were tough particularly the 4th but I felt that they helped boost my pace. Towards the end of my run, I threw in some extra fast sections to keep the pace a little higher.

For my long run next week, I think I’m going to go for 7 miles. Between now and then, 3 Fartlek workouts (2 x 4 miles, 1 x 5 miles).

Only another 790 miles or so to reach my target!!