I wasn't expecting great things from this session but I didn't expect to feel it as hard as it was! I'm still basing the three key workouts - track, tempo and long run - on my 5km time from November last year ...31:18, as the FIRST program says to do. However, I'm thinking now that I should change that time to somewhere around 35 minutes. That's how I felt during and after each of today's repeats. Not sure about changing , but I wasn't running the set paces this morning based on 31:18k for 5km.
Program : Track
10-20 min warm-up
400 (2:21); 600 (3:34); 800 (4:46); 1000 (5:59); 800; 600, 400
400m RI
10 min cool-down.
 |
| 1000m ...in 200m lane. |
Results :
2km warm-up inside boundary fence + 4 drills with strides
400 (2:23); 600 (3:44); 800 (5:01); 1000 (6:27); 800 (5:04)); 600 (3:41); 400 (2:21)
1km cool-down + stretches.
Felt pretty naff except for the recovery intervals!
For Today 7.6km
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