I actually got out for a run today 🙂 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.