11-04-2011, 06:58 AM
Hi all,
I did the long run on Sunday, 17,2km. It went really well. I ran it with my friend and we kept good speed at around 5:30 per km for the whole run (except first 2k a bit slower as start). We finished the run in just under 1:34, meaning 5:27 per km. At this pace, the 21,1km would end in 1:55, so I still need to be able to accelerate a bit more toward the end. The HR also remained in control at 154 bpm on average. This run really felt better than the long runs I've done before.
Now I am ready to continue with the week with the 1k session and slower runs. For the weekend the program suggests a 5k paced run. Shall I also do that or shall I modify the program somehow in preparation for the race?
According to the schedule, the program cycle will now have the last tough run on 24.4, i.e. two weeks before the 21k race.
All the best,
K4m
I did the long run on Sunday, 17,2km. It went really well. I ran it with my friend and we kept good speed at around 5:30 per km for the whole run (except first 2k a bit slower as start). We finished the run in just under 1:34, meaning 5:27 per km. At this pace, the 21,1km would end in 1:55, so I still need to be able to accelerate a bit more toward the end. The HR also remained in control at 154 bpm on average. This run really felt better than the long runs I've done before.
Now I am ready to continue with the week with the 1k session and slower runs. For the weekend the program suggests a 5k paced run. Shall I also do that or shall I modify the program somehow in preparation for the race?
According to the schedule, the program cycle will now have the last tough run on 24.4, i.e. two weeks before the 21k race.
All the best,
K4m