First post Half-Marathon run - 5km in 24:37

[Aftabs]

Hi all!

I have given myself a week off after last week's HM. I was tempted to run on Thursday because my body had stopped hurting but I thought I should wait a few more days.

So this morning I ran at Barking Parkrun. We had a lot more people than normal because Valentines Parkrun was cancelled due to damage caused to the park during the storm.

I decided to try and run in about 25 minutes but wasn't sure how I would feel so was willing to adjust the time as I was running. I ran the first km a bit too fast at 4:40 and felt it in the 2nd km which took me 5:20. The 3rd and 4th were more steady and the final km was a faster 4:50.

The last km was very difficult because my legs were heavy and I could feel my heart pumping a lot! I plan on having two easy 5km's this week before next week's parkrun. I will then begin an interval training course to try and get my 5km time down to about 22 mins by the end of the year. That might end up being a bit too optimistic but I will give it a go.

Here is a link to my run:

connect.garmin.com/activity...

[suzybenj Graduate]

Awesone - i think that target is well within your reach.

[Aftabs Graduate in reply to suzybenj]

Thanks and I'll be delighted if I can get to 22 mins this year.

[Oldgirl Graduate]

Aftab I know that whatever challenge you set yourself you will give it 100% as always. Well done on a good time at your PR and a wise move to rest up after a very hard HM.

[Aftabs Graduate in reply to Oldgirl]

Thanks and I think it is best if I have a few easier weeks before I launch into the next programme. The 5km interval programme will be intense but from what I read there are no shortcuts in improving my speed now.

[danzargo Graduate]

Inspirational. Well done man - super effort.

[Aftabs Graduate in reply to danzargo]

Thanks Dan! I expect you to overtake me now that you know why you have been picking up injuries!

[OldNed Graduate]

Good time Aftab; you certainly don't mess about!!

[Aftabs Graduate in reply to OldNed]

Thanks Gordon! I have been holding myself back at Parkrun in the last month due to running with my Dad and concentrating on the HM training so it was nice to be able to run a bit faster today. Also after a HM a 5km run seems like a walk in the park...well a Parkrun in this case :-).

[ju-ju- Graduate]

Well done you... Bionic man... You will always be amazing at speed... Just don't forget the long amazing runs.....

[janda Graduate]

Good for you Aftabs. I ached a bit too but still went out on Thursday. Did a 10k run on Sunday too and knew I was pretty well recovered. I like your time and wish you luck getting down to 22 minutes. I'll post soon about my plans. Cheers. James

[Aftabs Graduate in reply to janda]

Thanks James. I ran an easy pace 5km at the gym today and will begin the interval training plan next week. I plan on going to the gym twice a week for strength training too but don't really know what exercises I should be doing to complement my running, so I need to do some research.