I just measured my first of the two eight minute runs. If my maths is right I was running at 8.25 kmh which means I would have done 5k in 36 mins which I was very pleased with considering I feel very slow.
Feeling motivated now but not convinced I can do 20 mins non stop on Saturday
That's about my run speed. For the 20min run yesterday I slowed to 7.5 kmh (average for the 20 min worked out after). It definitely felt slow to start but I finished feeling I could carry on for longer, though my legs turned to jelly for the first maybe 30s of the cool down!
You can do it!!
I’m running 9mins/km so you are no slouch. The secret to the non-stop runs is to go slowly...so you will probably find your speed drop a bit whilst you get used to the longer runs.
Enjoy the 20 minutes - it’s a real psychological boost and big milestone.
Take a bit off your pace, for the first 5-10 mins anyway, then when you’re settled you can think about upping it a bit for the second half if you have the juice. The key to that first milestone run is not going off too fast. Better to complete it at a steady but slower than usual pace than to hit 15 mins with nothing left. Take it easy and you’ll smash it.
You’ll find on the interval runs you can go faster but when you start to do the continued runs you will need to slow your pace or you’ll be out of puff.
Pace!?
Slow pace
My pace!
Any tips/guidance to increase my pace
Slow Pace
