Now that Alloa is done & dusted, I’m hoping to work on improving my 5k and 10k times. If we ignore the sprint triathlon (which I’m doing very well, if you go by my lack of bike/swim training…) my next race is the EMF 10k at the end of May. I’m hoping to PB there, and would also love to get sub 22 parkrun under my belt in the not too distant future.
After reading a couple of articles about speed endurance and 10k workouts, I’m trying out a new approach to speedwork. Most of my interval training to date has involved running full pelt for the distance, then taking a couple of minutes walking to fully recover. Now though, I’m running some of them slightly slower, but with much less rest.
Monday: Personal Training
4x800m at 7:00 pace with 45s walking recovery
Bloody hell, this was a tough workout! Having to start the next interval when I was still out of breath from the first was a right killer. I think this will be great for building mental strength too, though. Forcing myself to keep up the pace when I was knackered pretty closely replicated the feeling I get in the last mile of a 5k, so I’m hoping that doing this more in training will translate to a strong race finish.
Wednesday: Personal Training
Thursday: Long run
6 x 1 mile at 7:30 pace with 3 mins jogging recovery (total 7.5 miles)
A hard but confidence boosting run! This workout is taken pretty much exactly from that 10k article I linked above, and I plan to try out the others over the next few weeks.
3 miles at 7:45 pace
I had planned a parkrun but after sleeping pretty badly through the week I opted for a long lie instead! Pretty pleased to be getting my tempo runs down below 8 minute miles now though!
All in all, a pretty good week of running. It’s been SO nice to get in some sunny runs too – long may that continue!