Having completed C25K at the weekend I have had a 3 day break whilst deciding what my next running goal should be. The 3 options were;
a) improve my 5k time (currently 24:08)
b) extend to 10k
c) give up running altogether
Mrs L is not in favour of (c) as I will have wasted my money on shoes, lycra, bluetooth headphones etc. Also I think she feels I should do some sort of strenuous exercise like she does (she goes spinning 2x per week - I tried it once and was nearly sick afterwards - never again).
My research for option (a) seems to indicate that it will involve doing longer runs to improve speed, fitness, stamina etc which to my mind means it is actually the same as option (b). I therefore investigated 5-10k programmes and concluded that I didn't like any of them as they did not have proper weekly targets (I do not consider "run for 40 minutes" to be a proper target). I have therefore designed my own programme.
I currently average about 5 minutes per km and so do 5 km in sub-25 and 6 km in 30. My goal is therefore very simple - to do 10 km in 50 minutes (ie to maintain my 5 mins average speed) and my programme is equally simple;
W1 - 3x 7km runs, at least one to be sub 35 mins
W2 - 3x 8km runs, at least one to be sub 40 mins
W3 - 3x 9km runs, at least one to be sub 45 mins
W4 - 3x 10 km runs, at least one to be sub 50 mins
Within each week I intend to experiment with different run/walk patterns and maybe (but not necessarily) do 1 continuous run.
Today I did W1R1 as 3x 9 minute runs at 4:45 target pace with 1 minute brisk walk recoveries, plus 5 minutes 'as fast as' at the end. Result: 7km in 35:06 or 5:01 per km. I am very pleased with this 1st effort as I am sure I can find 6 seconds just by not running into a blind cul-de-sac again - duh!
I will report back on progress over the next 4 weeks.