I am slowly starting to increase my distances in preparation for a 14K race in August - still 3 months away. Today I did 8Ks - run/walk 2min/1.5min averaging 7&1/2 minutes per K. I run the 5K in 7 minutes or just a little less- but that pace would just be too much for me over the longer distance. I am aiming to be able to maintain approx 8 minutes per Klm for the duration of this training (up to 15KLm) - this way I would be able to sneak in under 2 hours for the race. So at the moment I have about a half a minute per K up my sleeve if the longer distance starts to slow me down. Not that there is anything special about that figure -- just to be able to finish it is good enough, but I think I would be able to walk it in around 2 &1/2 hours, so 2 hours for running would satisfy me.
I didn't have any problems finishing this distance this morning although it is the longest distance that I have transported myself over land on foot in my lifetime!! -- but I must admit that I am feeling a little weary right now -- may have to have a little lie down later!!
Written by
Bazza1234
Graduate
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I managed to achieve 7:48km yesterday. I added about 400m onto my previous 2 runs over the same time. Next session I add 3 minutes (so will be doing 3x16-min runs with 1 min walking in between. I hope to achieve that 8km
I share your pain Baz. I ended up going to bed with painkillers last night and had another one this morning. I don't do tablets but I did last night. My knee was really painful (down the outside edge of my leg) It hurt like hell when I stopped running so I kept going. I don't think it was owt to do with running but a long walk I had with the dog the day before. Grrrrr
It's a rest day today thank goodness.
I hope you're feeling better today Baz. Take it easy
Well done Bazza. I'm doing run/walk 4/2 and am also finding I can stretch out my distance. Not quite as fast as you though - managing about 7mins 40 per kilometre. don't think I'll be getting up to 14 k any time soon though. Good going.
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-- but I must admit that I am feeling a little weary right now -- may have to have a little lie down later!! 
Today was a very special day
