On to week 4 of my home made plan... - Couch to 5K

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On to week 4 of my home made plan...

didntrunthat profile image
didntrunthatGraduate
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Well week 3 got completed although adjusted slightly to accommodate my dodgy ankle:

Week 3:

1. Intervals - 10 mins warm up, 30 secs hard & 90 secs easy x 5, 10 mins cool down

2. 20mins easy

3. 5km - this became another 20min run although at a slightly faster pace than easy.

I think I've found that lots of short runs have helped me pick up my pace a bit - not intentionality, I've been trying to go slow and steady to avoid ankle pain.

Today was the first run of week 4 which became the 5k run from week 3 so I will probably swap run 1 & 3 around there.

Week 4:

1. 10min jog, 1min brisk & 2 min easy x 4, 10min recovery

2. 20mins easy

3. 5km

My pace has increased - 5.3k at 6:38min/km 35mins 23 secs total.

I've had a REALLY busy couple of weeks at work and have found that the stairs are worse for my ankle than running - it's not easy to avoid them though as the lift doesn't go to my office without having to cut down a few back corridors and through fire doors!

This morning I tried the RunKeeper app on my phone - it was great! Every 5 minutes it updates you with distance, pace and speed and you can play your own music or listen to the radio in the background...for free :)

Still slightly concerned about my ankle...I will give it another week or so if it doesn't start improving it will be time to make another visit to the doctors.

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didntrunthat profile image
didntrunthat
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TJFlute profile image
TJFlute

What a nuisance about the stairs :(

So your pace is increasing: that's really positive, considering the problem with the ankle.

Take it easy, and it's definitely worth a visit the doctor if it doesn't start feeling better x

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