CL210K - W2R1 - 8K in 40 mins - tick

I was a few seconds off the target 5 mins per km pace for 2 of my 3 7km runs last week but crucially I did manage to hit it on one of the 3 so under the terms of my self-devised CL210K programme I am allowed to continue to W2 and increase the distance to 8km. That is 5 miles for gawd's sake! what on earth am I thinking of?

I suspected I would struggle with the additional km so decided to experiment with a larger number of shorter running intervals with shorter walk-rests in between. I put the distance and target time into a little spreadsheet that I have devised and fiddled with the number & length of the rest intervals until it gave me a pace that seemed to make some sense and programmed that into my running app - 10x 3 mins @ 4:40 with 30 seconds walks in between with 5 minutes 'all-in' at the end.

Result = 8km in 39:55 - Hoorah!

All-in really was all-in though and I substituted 5 minutes of cooling down light exercise for 5 minutes of lying flat out on the grass verge gasping for breath, much to the consternation of a nearby cycle race marshal who came over to make sure I was still in the land of the living. My thanks to her for her concern...

Ah well, I can now take the next 2 W2 runs easy before moving on to 9km next week....

Last edited by

Featured Content

Join the NHS Couch to 5K community

Couch to 5K has been designed to get you off the couch and running 5km in just 9 weeks

Start today!

Featured by HealthUnlocked

2 Replies

oldest β€’ newest
  • Blimey you are hardcore Mr Stats!!Every respect... Great progress, well done!!

  • Thank you JJ.

You may also like...