Started my first post C25k run today. With my brand new Asic Gel 1170 trainers for over pronators like me.
Well, i had a touch of sonic the hedgehog about me today. I am over the moon at being able to run non stop for thirty minutes. But I want to be able to run further in those thirty minutes.
My c25k programme has been based on my warm up walk being 4.5kmph my run being 7kmph and my cool down being 5kmph.
What i really really want is to be able to do the 5k in the thirty minutes. At my size, a tough asking (260 something lbs... 261 first thing this morning).
I know i can manage the 10kph speed for a minute at a time, i did it at the end of one of my thirty minute runs.
So, today, in my new shoes, at my new gym i did the c25k week 1 run 1, a 5kmph walking speed for warm up and interval and an 11kph running speed.
Well, all you people on week 1, i kind of forgot just how hard those intervals are. It seemed as hard to do this run as it did my very first ten weeks ago.
But i did it, by the eighth interval though i was pretty exhausted. I felt a real sense of completion though. With intervals i ran for a total of eight minutes at 11kph. A massive increase over 7kph.
Repeat this twice, and move onto week 2.