Only a two miler... but “tempo” and target was 8 minute miles which was gonna be the fastest I’ve gone without being on the flat track. I think the idea is to hold the pace the whole way, so lots of checking it early in... surprisingly easy... I’d run faster on the track just post grad and that was very hard... fitness and strength have come from nowhere it seems... gotta love C25K. First mile is done at 7:50 and onwards... round the duck pond, think it’s residents are getting used to me now, don’t quite let me step on them, but they’re reluctant to get out of the way now, so little slalom and off over to the playground. Round and up to the bowling greens and then on to the finish. 2 miles done in 16:23, so pace went a bit in the second half, but that wasn’t possible a couple of weeks ago.
So, Friday... benchmarking... 7 minute warm up jog and then as hard as I can for 3 minutes... allegedly that’s followed by a 5 minute cooldown jog... but if there’s any medics free early Friday evening in the glossop area, let me know I may need reviving 😂
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UnfitNoMore
Graduate
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Excellent! Glad you didn't step on any aquatic birds, although this would probably be a unique and novel reason to be on the injury couch!
I too am amazed at where the stamina/speed cones from post c25k. Just goes to show how important those consolidation runs are.
Be interesting to see how you do and feel after the 3 mins of running fast. Have heard it's a great way to increase speed and stamina. Good luck and well done on achieving the aim of your run today.
In theory a three minute burst, or even less, flat out will work wonders, but it’ll also change all my target paces for the plan... kind tempting to go a bit easy, but I’m not made that way!
I’d be devastated to hurt a duck... little miss UNM would, however, be wondering how long it would take to sous vide the victim!
I’m using Nike run club on a 5k race plan ending the Saturday before Christmas and would like 25 minutes on that run... but I’ll be happy if that becomes my plan for the same but longer plan from January to June.
Yaay UNM!! Well done you!! “Only a two miler” ! Not something we would have said at the start of this experience. You won’t need the medics either!! You’re a star!! 🤩
I really quite like benchmark runs now!! It’s short, but powerful!! Enjoy!! ❤️
I have two months to get that to being my 5k pace... it’s possible, but I won’t be disappointed if I miss it, it was my target for next June... didn’t know how well C25K worked 😂
Cheers... have a few plans 😂. Just need to do them in the right order and take my time.
I do love the sound of this race plan UNM... do you run every other day with it or just stick to three a week? can you set that yourself within the plan? Sorry for all the questions it just sounds vert intriguing 🤔
You set how many days you can run 2/3 up to 5/6 and it sets the schedule. Within a week you can move runs around and also rest days. I’ve gone 3/4 so effectively committed to every other day, though the odd session isn’t running
Wow! That’s an amazing time - well done! I did 1.6 miles in 14 minutes yesterday. That was my limit, I couldn’t run any longer at that pace. Sounds like a good plan. I look forward to seeing your progress 🙂
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