Last run of Week 4 of Ju-Juβs Magic 10K Plan completed this morning πͺ
Now - the runβs target was an 8K but I was a little naughty π and pushed on for a 9K. I was curious π§ to see what time I would do it in and if Iβm on target for a sub 60 minutes 10K by the end of the plan ....
Iβm personally working towards a 6 minute per K rule so that I can achieve a sub 30 minute 5K each and every 5K+ run πββοΈ With this in mind I am aiming for a 54 minute 9K so Iβm really happy that itβs come in at 52:23 π
With an additional 6 minutes I should/could do a 10K sub 60 minutes - in theory!
So I guess by Week 8 Iβll have to push on a bit more for that 60 minute badge π€¦ββοΈ
Moving forwards - all my shorter runs of the week will be intervals of 1K leaving run 2/3 for the longer runs without intervals. Hopefully this will bring me some PBβs in the process ππ»
No PBβs today besides completing my longest run to date πββοΈπͺ
Please donβt put me on the naughty step or @ me π₯Ί I needed to let off steam this morning after contemplating another 6 months of no support/work all last week.
The run and extra distance has done me the π of good!
Happy running all! πββοΈ πββοΈ
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PhoenixRise
Graduate10
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Woo hoo ! 9k ! Nearly there ! Itβs funny weβre on the same plan and so close yet so far apart. I was also aiming for 8k today and did it (plus a bit ! Possibly even 9k but hard to say cos my Garmin records warm up/cool down distance aswell which I reckon doesnβt count as I walked it). But I did it super slow - it took me about 1hr 15 mins (and this is just one week after doing my first 60min run). I was deliberately running slow to try to keep heart rate down having read about the benefits of that. Certainly was easier than the 60 min run the week before ! No idea how anyone achieves the speeds you are clocking up but itβs certainly impressive and I guess weβre all different !
Woo hoo! Great work @Juliet202 π Nearly there! We can π the 10K finish line! Thanks ππ» Iβve no idea how people achieve even faster speeds! But as you say, weβre all different ... but all the same with our running πββοΈ
Wohoo! Longest run!! I bagged that as well today, and then had to take a really long nap due to exhaustion. But loved that run! Congrats to your longest run!!! π₯³
Having read just today a book by Jeff Galloway Iβm thinking of putting in some walk-run-walk-run intervals into the 5k run to see if it makes a difference to my exhaustion. When running it I feel absolutely fine! Just afterwards...
Coincidence! I actually did this for my 5K run this week! Well, I did 1K and then walked until my breathing had returned to normal - then repeated 5 times. Iβm actually going to switch this to the 4K runs for the rest of the plan πͺ
Nice. Will try something like this. I saw Runkeeper had some template run-walk interval workouts programmes, so that is a possibility. Thanks for this.
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