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!!
