Tag Archives: build-up run

May Goals – Week 1 – Run done

I actually got out for a run today ūüôā ¬†It’s my first run on my own for a while and, looking at my 10K training plan on myasics.com was supposed to be a 6km build-up run. ¬†To do the build-up run:

Start to run at the first¬†guideline pace. ¬†When you are¬†comfortable increase¬†your pace and¬†maintain it. Then¬†increase your pace a¬†second time and¬†maintain it. Stay in¬†control of your pace,¬†don’t push too hard¬†and end up finishing¬†slow.

My pace was supposed to start at 7:57/km and finish at 7:09/km. ¬†I think running the parkrun in intervals with my son have improved my basic pace so much that I couldn’t force myself to run slower than 7:30/km.

Lap 1 0:07:35 Dist 1km
Lap 2 0:06:48 Dist 1km
Lap 3 0:06:45 Dist 1km
Lap 4 0:06:50 Dist 1km
Lap 5 0:06:27 Dist 1km
Lap 6 0:04:55 Dist 0.8km

The first km was completed in 7:35 because I had to slow down/stop to cross roads, not because I ran slower.

I really enjoyed this run and will now try to keep up with the weekly runs on top of the parkrun. ¬†I set up my running programme to only have 2 runs per week, one of which is the parkrun. ¬†The myasics.com programme originally gave me a 10K finish time of 1:05:09 and is now calculating the finish time as under 1 hour! ¬†If I keep training at the speed I am doing now. ¬†As I will be running the 10K with my Boy, I won’t be running that fast but it’s nice to know I can.

 

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