10k the Galloway

[runningknitter]

I did it! Today I ran/walk 10k in 1 hour 9 mins and 45 seconds! My average pace was 6.58min/k and I never used to be able run non-stop at the pace so this works fantastically for me. I am so happy :0)

[useitorloseit]

That's fantastic - and quick! What was your ratio?

[runningknitter in reply to useitorloseit]

Thanks Sue x. I used 1 min/30 sec all the way through - it is brilliant!

[AndyD Graduate10 in reply to runningknitter]

That's really good times even though you walked for a 1/3 of the distance...incredible what Galloway has done. Most of my PB's have been run / walk although I tend to run as fast as I can and then gasp for 30secs or so!! I've never tried a scheduled run/walk interval of that duration.. I think I may try that out.

[runningknitter in reply to AndyD]

Go for it - it would have taken me much longer to get to 10k with non-stop running and definitely not at that pace. If you are looking for something to help you with the timings - go for a Gymboss - amazon.co.uk/Gymboss-Interv...

Simple to use and can be set to use both vibration and audible beep to let you know when to change your pace.

[nhs2015 Graduate10 in reply to runningknitter]

When you walk or when you run: how fast do you go? Meaning 150 beat, 160 beat per minutes?

Do you recover by slowing down when you walk?

Also do you have a five minutes warm up walk and cool down walk?

[Realfoodieclub Graduate10]

That is a fantastic time, well done. How do you find the walk transition after just a min. It takes me a while to settle but with only 30 seconds you would keep a lot of momentum going.

[runswithdogs Graduate10]

Way to go RK! That's fanatic stuff. Thinking of running an event?