Wk 4 run 4

[Pencoed18]

Well I won’t lie last 3 mins run was tough then the last 5 mins towards the end I felt great but the heat phew here’s to week 5

[Equi-geek Graduate]

Yay! It’s a fab feeling when you start running longer than you walk! For the next run, really pay attention to finding out what is your comfortable pace. Use music if it helps to find a track that matches your footsteps. Try singing a few words while you run, to check your breathing, and see if you can easily think about your surroundings while you are trotting along, rather than the actual running. If you can do that, it is your comfortable pace. Don’t worry if you don’t go as far as last week, and don’t panic if it goes wrong and you end up going a bit too fast and then getting tired, as it is all about learning about your gears now, and that’s why the walks are still in there. For run 2, you’ll need to set off on your first run interval at a slightly slower pace than your ‘proper’ comfortable pace - while you get your heart rate and breathing up - and then build up to your comfort pace. This is when your ideal music beats could help you. You shouldn’t feel like you HAVE to walk when the interval time is up. If you do, you’ve gone too fast. This strategy will leave some energy in the tank for a last, confidence-giving, sprint right at the end - even if only for the last 5 seconds. Then, by W5R3 you’ll know what pace to start at, hit your comfortable pace by 5 minutes in and maintain it. Have fun!