Sounds like a (5K) plan

[ForbiddenPlanet]

I enjoyed the 30 Day James Dunne challenge organised by Beatlesforever over on S & F, and particularly the last six days running 6 * 60 metre intervals, which I was doing faster than I expected.

Encouraged by this I thought I might try a Garmin 12 week 5K plan on my watch, aiming for 26:00 as I had read this would be a good time for a novice runner of any age, and faster than my current PB of 26:57

Today it wanted me to begin the plan with a benchmark 1K run, which I calculated might come in around 4:50 if I managed a cadence of 180 spm.

In the event the 1 km mark was passed in 4:48 with avg cadence 179 spm, so fairly close!

That was supposed to be it for today, but it felt like that "workout" hadn't touched the sides, and independent of the plan, my Garmin suggested workout for today was 57 minutes @ 6:55 min / km, so I did that as well @ 6:43; it was lovely being out in the early morning sun, and I was really pleased that I kept my HR down to avg 127 bpm.

11:40 km running in total today, including my jog to some level ground before the benchmark 1K run - so a rest day tomorrow!

Over the next week I see the plan is for all easy paced runs which I'm pleased to see; I have been sustaining a 145 bpm heart rate on much of my 7 km run every other day; I find that exhilarating, but I'm not sure that a habit of running with a mid 140s HR is appropriate at my age. 🤔

[Beatlesforever Graduate10]

It sounds like that's a very good plan for you, enjoy it! 👍 😊

[ForbiddenPlanet Graduate10 in reply to Beatlesforever]

Thanks Beatles. Amazing thing to me is how, after following JD's advice I was able to predict my pace accurately. One of many benefits I've gained from the 30 Day Challenge you organised. 🙏

[Beatlesforever Graduate10 in reply to ForbiddenPlanet]

That's quite amazing! And very useful for training 👏👏👏