07-11-2016, 10:47 AM
A small update:
I did the 6x1k at a fairly constant 4:15min/km (last cycle was similar). It got cold here, so I wore long trainer bottoms and a running jacket and got very hot. I ditched the jacket after 3k and that was much more comfortable.
I have just completed the 5k run in 21:25 min (that's 4:17min/km). Last cycle it was 22:45 min.
I seem to be slower than average between 2/3 and 3/4 through a run. Both in my timed 10k and in the 5k runs the pace is noticeably slower. Also, I seem to run the first km too quickly, but can't stop myself.
Compared to the fairly unstructured running I did before, I run less, but more intense. I still felt the 1 hour easy run from Saturday a little today, so wonder whether I should try to have longer 'cool downs' (say 4-6k easy jog) after the speed sessions.
I think I'll aim for 4:20/km (giving 43:40 for 10k) next week.
I did the 6x1k at a fairly constant 4:15min/km (last cycle was similar). It got cold here, so I wore long trainer bottoms and a running jacket and got very hot. I ditched the jacket after 3k and that was much more comfortable.
I have just completed the 5k run in 21:25 min (that's 4:17min/km). Last cycle it was 22:45 min.
I seem to be slower than average between 2/3 and 3/4 through a run. Both in my timed 10k and in the 5k runs the pace is noticeably slower. Also, I seem to run the first km too quickly, but can't stop myself.
Compared to the fairly unstructured running I did before, I run less, but more intense. I still felt the 1 hour easy run from Saturday a little today, so wonder whether I should try to have longer 'cool downs' (say 4-6k easy jog) after the speed sessions.
I think I'll aim for 4:20/km (giving 43:40 for 10k) next week.