Day 21: Run 5 minutes, walk 1 minute x 5
So the longest run yet and the half hour that the training planned promised. I mapped out a 4 mile route and set off. I know I am not the first person to come to this strartling revelation, but running is also very much a mental sport as well as being physical. I can tell that my mindset on these longer timed intervals is so different to the shorter ones ...... I can't describe it very well but it's like time is immaterial and I just run .... I'm always surprised when the timer goes off. On the shorter intervals, the time is all I think about and I can't wait for the timer to go off. This does not bode well for the interval training I plan to do in the future to help increase my speed!
Anyway, I set off strongly and was going really well for the first three 5 minute intervals. However, at the end of the third one I started to develop a pain in my side (not as painful as a stitch, but I was aware that something wasn't quite right) so interval four was pretty hard and quite a bit slower. I wish I had my Garmin Forerunner as I think I started my programme running that bit faster than I have before which may explain the pain in my side. However, I am very proud that I managed to keep on running (even though I was desperate to come back to a walk) but I was glad of the minute walking interlude when it came. Interval five was much better, I seemed to get my mojo back and was able to get my speed back up to what I had been doing. At the end of interval five I was a bit further from home than I had planned to be (and I had dinner to get back to) so after a minute break I decided to do another five minute interval (I know, crazy or what?). Again, I started off pretty strongly but by about minute four I was ready to stop but I managed to persuade my mind / body to one last burst of effort and made it to the full five minutes. So I actually managed:
Run 5 minutes, walk 1 minute x 6
Felt really proud of myself (through all the huffing and puffing) and couldn't wait to get home to map it out ...... the total running mileage (not including warm up / cool down) was 3.5 miles so I am well chuffed. I can't believe how quickly I have improved in three short weeks ... so glad I have kept this blog as it's really motivating being able to look back and realise that not so long ago I was struggling to do 2 minute / 1 minute intervals and I can now run for half an hour albeit with a few short breaks.
So the plan is to now start a beginner 10k training programme in prepartion for the race on 1st April. I have decided to go with the one on the Running Bug website as it seems to be the one that follows on the best from my starting point:
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W/C
6 Feb
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Week 1
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Rest Day
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Run 15 mins, walk 1 to 2 mins, run 15 mins
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Rest Day
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Run 15 mins, walk 1 to 2 mins, run 15 mins
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Rest Day
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Rest Day
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Run 2 miles continuously. Record your time here:
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W/C
13 Feb
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Week 2
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Rest Day
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Run 18 mins, walk 1 to 3 mins, run 18 mins
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Rest Day
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Run 18 mins, walk 1 to 3 mins, run 18 mins
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Rest Day
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Rest Day
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Run 5k continuously. Record your time here:
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W/C
20 Feb
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Week 3
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Rest Day
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Run 30 mins continuously
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Rest Day
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Run 30 mins continuously
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Rest Day
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Rest Day
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Run 5k continuously. Record your time here:
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W/C
27 Feb
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Week 4
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Rest Day
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Run 30 mins continuously
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Rest Day
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Run 30 mins continuously
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Rest Day
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Rest Day
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Run 40 to 45 mins continuously.
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W/C
5 Mar
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Week 5
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Rest Day
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Run 30 mins continuously
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Rest Day
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Run 40 mins continuously
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Rest Day
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Rest Day
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Run 4 miles continuously. Record your time here:
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W/C
12 Mar
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Week 6
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Rest Day
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Run 30 mins continuously
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Rest Day
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Run 40 mins continuously
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Rest Day
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Rest Day
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Run 50 mins continuously
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W/C
19 Mar
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Week 7
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Rest Day
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Run 45 mins continuously
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Rest Day
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Run 45 mins continuously
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Rest Day
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Rest Day
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Run 10k continuously. Record your time here:
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W/C
26 Mar
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Week 8
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Rest Day
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Run 45 mins continuously
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Rest Day
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Run 30 mins continuously
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Rest Day
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Rest Day
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10k RACE
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It looks pretty tough but doable I reckon. My only concern is that the very first run calls for running at a longer interval than I am used to ..... I have managed to run for thirty minutes but obviously with a few more breaks. However, I don't actually start the plan until week commencing 6th February which gives me this week to sort out my intervals so that they align closer with the new plan. My intention is to have a day off today (Saturday) and then run Sunday, Tuesday, Thursday and Saturday. Tomorrow I am going to attempt to do a 10 minute / 1 minute / 10 minute interval and then progress from there.
Wish me luck x
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