My program :
1.5k easy
3.0k @ ST (Short Tempo) pace
1.5k easy
3.0k @ ST pace
1.5k easy.
Basing 5km time on 35 minutes as of this week from previous 40 minutes, I set VP to run at 7:11m/km...according to the F.I.R.S.T. 5km training program.
Those 2 x 3km were tough! I took only 500m easy after the first 3km because there was a long downhill facing me and I wasn't about to let that advantage VP!
1st 3km in 21:21. Avg. pace 7:06m/k YES!
2nd 3k in 21:24. Avg pace 7:07m/k YES!
Finished both 3kms over 30m ahead of VP! A triumphant restart to our long relationship! Have to admit to nearly killing myself to stay in front of the little man on my Garmin!
Today : 10.5km
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