My usual 5Ks are ~40 minutes and I want to run a 30 minute 5K. I started thinking about intervals etc. but I wanted something that was quite gentle as I am now running every day.
After thinking a bit, I thought "hmmm, I know a really good 9 week plan that starts off really gently and increases gradually - C25K!"
So, either genius or madness, not sure which, but I am going to intersperse my easy 5Ks with C25K run at a 5 or 6 minute pace giving me (eventually) a 25-30 minute 5K.
That's the plan anyway.
So, C25K w1r1 eh? Great fun. I messed up in the first two intervals, but you can clearly see the segments where I ran...and boy, those walking breaks were _very_ appreciated. I overcooked the first few running segments and found it tough completing the minute run. As ever, slow (but not TOO slow!) and steady wins the race, and yeah, pretty chuffed with the pace.
The very disappointing bit is that despite running at 90-95% flat-out for 8 minutes in total, it only cost 290 calories! I didn't include the 5 minute warm up/cool down so maybe that would have bumped up the calorie count...
My first C25K w1r1 cost 537 calories (including the 5 minute warm up/cool down) but unfortunately that was pre-gamin so nothing to see here.
Tomorrow, assuming I can still walk, a very easy 5K, maybe even a 2.5K run with a 2.5K walk back.