Using the last week of the 50min programme to prepare for a 10K race on Sunday, before starting a full 3 week cycle next Wednesday in prep for a race on the 17th June
Progress this week
Monday - 10K easy - average 5:53, 10.04 km, total time 59:06
Tuesday - 30min easy - average 5:55, 5.10 km, total time 30:08
Wednesday - 3 x 5min (race pace), 1min easy - average 5:02, 3.58 km, total time 18:04
1: Av 4.34min per/km
2: Av 4.58min per/km
3: Av 5.04min per/km
Was aiming at 5.00 min per/km, struggled to slow myself down for the first 5 min interval, that wasn't a problem for the other 2!
Thurs & Friday are both 30min easy before resting on Saturday.
Looking forward to doing a full 3 week cycle, after the run today I can tell the 3 x 2K are going to be challenging! Can already see the benefits of going slower than I normally would on the easy runs and saving myself for the quality interval work.