I've been following a training course I found on the Garmin app to try to improve my pace. It's really clever- you tell it your target, then do a benchmark run and from that Garmin works out a training schedule for you. It involves lots of interval training, cadence work, and running at set paces.
And it seems to be working 😊. I've knocked 3 minutes off my 5k time, and 9 minutes off my 10k.
So today my run was a 5 minute warm up, 5 minutes of intervals, then 10 reps of running 400metres at 6.40 m/k, with a one minute walk between each one to recover. I did this same run a couple of weeks ago and found it hard - I think having the walking breaks makes it more difficult to get into a rythmn.
Well today I failed abysmally (whisper that so no-one knows I used the f-word). For the first time since starting C25K back in April I actually gave up and went home. Don't get me wrong, I've had to take illicit walk breaks before, but I've always given myself a stern talking to and cracked on till the end. Not today though. Even the 5 minute warm up felt hard, and by the time I reached my 2nd 400m rep I'd had enough, it wasn't happening today.
But, you know what, I'm not despondent. We all have rubbish runs every now and again for no apparent reason. I'll have a half hour run on Friday, then I can't fit another run in till next Wednesday, so I shall try it again then. I'll get there in the end, and when I do it will be sweet!
Happy running to everyone, and stay safe in these cold conditions ❄☃️😁
Written by
Tartancat
Graduate10
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Well, some days are harder than others. A bad run, is always better than no run at all, so, don't beat yourself up, just appreciate that you had gone out, which with the current weather, it is in itself a win!
Exactly Tartancat ...you def know by now that some runs are just like that...chin up, shoulders back and deep breaths...you'll enjoy your run on Friday I know you will, because you're already looking forward to it...and even though you whispered the F word, I heard you...🤨😉
I was about to write that it's hard to call it a practice run when I did bugger all, but I was out for 20 minutes, which this time last year would have been impossible. It's all good!
Lol....I'm sure something subliminal tells me when the F word appears!!! Of course it's hard to call it a practice run because that's not what you wanted...but that's what you did and like you say you were out for 20 mins which is more than most....and practice makes perfect doesn't it?? x
I've only ever worked on increasing distance up till now, and I think a slow 10k is far easier than a fast 5k. But maybe this speed thing will get easier!
Absolutely no shame at all TC. We’re all human, we run hard and every now and then we find a little stone wall that gets in our way. The run will be there waiting next time and you’re sure to smash it out the park! You’re a toughie TC! 👊💪😀
The plan is on the Garmin Connect app. It's a Jeff Galloway plan, hence the intervals in every session.
If you don't have a Garmin I expect you could Google Jeff Galloway and come up with something similar. The Garmin makes it easy though because all your stats feed into it, and from that it decides what you need to do the following week. Super clever, like having a personal trainer (and you can't cheat)!
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week3run1 ✅. 3 x 17 mins with 1 min walks. 
