Only did 2km today, and tried to go for speed, but it gave me 'breathing' nightmares from my child-hood non-running days, so I had to slow down.
I think I'm due another nice steady 5km with 52 minutes to beat. I hope to do a sub 45min 5k before the end of the month.
: )
Do you know how much faster you were going? 2km if pushing a fair bit harder sounds about right to me, maybe even edging towards the impressively long. What you’re attempting is what my app calls a tempo run, and while short it isn’t about going too hard... it’s about going just, slightly, above comfortable... for me that’s less than 30 seconds a mile faster. I currently go about 2k, and some days I do need to drop back to comfortable and recover at that pave before going up again for the finish.
Tempo runs, indeed all speed runs, are tough... well done getting started with this session... you’ll get to your goal, just keep having a go at a higher tempo, then some nice relaxed runs at your normal pace again. Happy running.
My slow comfortable is around 10 to 10:30 mins / km, I can manage a 4km run in 9 mins/ km and I did it two different ways 2km there at 7:30 mins/ km and much slower on the way back, and then I did it at a constant average of 9/km another time!
It's so great knowing that people here understand these little nuances of running, that I'm just getting to grips with!
That 'bad' run of mine - started off way too fast, so I'm huffing and puffing after 200m, having to slow down to a shuffle-jog, and ended up doing a 8m/km and and 9m/km return.
I had done 90 mins of yoga that morning, so perhaps I just was a bit tired!
Yeah, I’d probably stay with the 9s until you make that comfortable... 90s per km is a very good difference over 4K, another 2 minutes on top of that is a big ask over 2k, but I bet you could do it at 8:15ish. You’re progressing well, that much is clear.
I am sure you will manage a sub 45 minutes 5k by the end of the month, remember on Saturday I told you that I also ran 5K in 52 minutes,
On Wednesday I ran on the same course 38 minutes, so sub 45m is achieveable and for you in the future a sub 40 minute 5K also. 😊 🏃
I hope so!
Well done for trying that !
I had a short fast(er) 2km yesterday too. I went about 1km/h faster than normal knowing I didn't have to keep it up for 30 mins. Note that we are going from 6.5 to 7.5, so it really was not a fast run in itself, just fast for me.
Just keep it steady... maybe pull back and enjoy some runs, just because... and, remember it is the long slow runs that build up speed and distance
yes, I'm actually looking forward to doing a long slow one... even if it doesn't beat my 52 mins... at least I'll enjoy it!
Bad Run
Bad run. 
Bad Run 😑
Run 3 - Bad Run. 
