10K Training – Day 19: Getting Faster – Day 15

Tracks: ZR (Beta track here), Endomondo, Strava

Target: 5km Intervals 5:22-5:46 min/km

Achieved: 3.39 km @ 5:42 min/km. A slower run today, as I’m doing intervals. Had the zombie chases on, and had two today. Evaded both, although the second was rather close.

Next Run: Saturday – 7km 5:38-5:46 min/km

Couch to 5K (Runner’s World)

Another snippet of wisdom from this month’s Runner’s World. For people wanting to start running, but have no plans. Sure you can use apps for your phone, but here’s one which is simple, effective, and is gradual. Run these intervals a minimum of 3 times a week.

  • Week 1: Run 1 min, Walk 90 secs, repeat 8 times
  • Week 2: Run 2 mins, Walk 1 mins, repeat 7 times
  • Week 3: Run 3 mins, Walk 1 mins, repeat 6 times
  • Week 4: Run 5 mins, Walk 2 mins, repeat 4 times
  • Week 5: Run 8 mins, Walk 2 mins, repeat 3 times
  • Week 6: Run 12 mins, Walk 1 min, repeat 3 times
  • Week 7: Run 15 mins, Walk 1 min, repeat 2 times
  • Week 8: Run 30 mins (5K)


10K Speed Training (Runner’s World)

English: Paula Radliffe winning in New YorkThe latest edition of Runner’s World is out now, and there’s lots of useful nuggets of information in this issue, including an interview with Paul Radcliffe, whose career is about as long as RW has been publishing.

One useful bit of wisdom caught my eye and it’s how a Kenyan trained for, and got a WR his 10K:

  1. Warm Up
  2. Run 1 mile (1.6 km) at goal pace (which should be no more than 1 min/mile faster than your current PB)
  3. Jog for 3 minutes
  4. Repeat x3 (4.8 km total)
  5. Develop this further by increasing intervals from 3 to 6 (9.6 km total) , then shortening the recovery job from 3 to 2, then from 2 to 1
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