Workout #1 10 - 20 min warm-up
12 x 400m (2:32); 90 sec RI
10 min cool-down.
Results : 2:26; 2:26; 2:27; 2:26; 2:30; 2:27; 2:30; 2:28; 2:29; 2:22; 2:31; 2:30
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| Radio Road and the School |
Tuesday, December 06, 2011
Starting "FIRST"...
Half Marathon Training Program starts today with three key workouts each week and to either cross-train or complete easy runs on at least two other days. Running paces for all workouts are based on my most recent 5km time which was 33:33 at Fisher's Ghost fun run in November this year.
Workout #1 10 - 20 min warm-up
12 x 400m (2:32); 90 sec RI
10 min cool-down.
Results : 2:26; 2:26; 2:27; 2:26; 2:30; 2:27; 2:30; 2:28; 2:29; 2:22; 2:31; 2:30
This workout was OK; not difficult to go under 2:32 for all 12 repeats. I walked around for 90 sec recoveries before starting the next 400m. I used a 400m stretch on Radio Road instead of Chevalier College track which would have been muddy; weather not good...rained the whole time! Important thing is....I've started the 18 week program leading up to the half marathon, April 2012 in Canberra.
Workout #1 10 - 20 min warm-up
12 x 400m (2:32); 90 sec RI
10 min cool-down.
Results : 2:26; 2:26; 2:27; 2:26; 2:30; 2:27; 2:30; 2:28; 2:29; 2:22; 2:31; 2:30
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Nice to hear you are going full steam ahead.
ReplyDeleteThanks thomo! I'm giving it all the steam I have left!
ReplyDeleteThey're quick times! Sub-5 k pace :)
ReplyDeleteAll this rain might be good but my garden is looking like a lush jungle!
Thanks for letting me know, Ewen....
ReplyDeletesub 5k pace! Wow, I'm, getting faster!