Longer slow run

[LeeU]

So, this morning, long slow run day, I felt a little bunged up this morning so was a little late starting, the plan, week 9 + 10%. My treadmill is in the conservatory which is, luckily on the west side of the house, it doesn't get direct sun until the afternoon but it was still hot in there, so all windows and the external doors open.

Mrs LeeU came into the conservatory when I was about 10 minutes into the actual run, her desk is in there (she's a crafter with a lot of stuff plus an ex-parchment craft teacher and the conservatory was her area to start with), every time Laura said I had x minutes left, I corrected her, Mrs LeeU then told me not to argue with the lady and do as I was told.

30 minutes came, Laura said that's it, slow to a brisk walk, so I plodded on for the full 33 minutes, I loved every second of it.

My heart rate was a steady 145-150 through-out the run, rising to 160 during the last 3 minutes when I increased speed to hit my target 5k pace.

Happy running everyone, Friday is interval day.

[Tasha99 Graduate]

Well done! You’ll be on 10k soon I sense!

[LeeU Graduate in reply to Tasha99]

Possibly, my short term goal is a sub 40 minute 5k, repeatable, hence the intervals, shorter faster run and a longer slower run.

10k does have an appeal to me, I'd be lying if I said it didn't, but I'd like the repeatable sub 40 minute 5k before I start looking at that. By the time I'm done my longer slower runs will be hitting 60 minutes anyway.

[Tasha99 Graduate in reply to LeeU]

Running further will get your pace up without having to do speed work 👌🏽 Maybe pop over to the bridge to 10k forum too 💪🏽 Ju-ju has a plan over there in the pinned posts

[LeeU Graduate in reply to Tasha99]

Already on there, I accidently posted one of my C25K posts on there.

Already taken a look at JuJu's magic plan, all ready to go, just want to tick the box for the repeatable sub 40 minute 5k.

I love the long slow runs more than the others but I want to be able to put a bit of a spirt on when I want/need to.