I really hit the wall today.
First horrible run in months
Tried a new app but it was set up in km. It works out about 11.24 miles
Ran my new fastest mile time yesterday, 6:59. I felt like dying after it.
Interval or Fartlek round a track. About 3 miles worth (12 laps)
I usually manage at least one session a week - sometimes two.
Tomorrow is a rest day, but i am thinking i might take two days off. Track day on friday!!! i dont normally post my track times but i will on friday.
I know it was a bit further than usual, but i started off slow, stayed slow, and i was dying about the 7 mile mark - usually about this distance i still feel good, especially if it is a nice and steady pace. I am passed the days of "no pain no gain" so i still pushed on, but just at a very slow pace.
Ever heard of/thought about 10/20/30s?
Warmup. Then do 5 rounds of 30 sec normal run pace, 20 sec speeding it up, 10 secs all out sprint. After the fifth round slow down to a resting jog speed for 2 minutes then do another 5 rounds. If you still feel awesome after that 12 minutes add a third round in. 3 rounds will be a 19 minute workout and if done twice a week you will see your run pace creeping up.
Monday speed work, as per davii suggested (although I hate the track I secretly love it)
Wednesday a long slow 12 miler, I tried to keep my heart rate between 145 and 155 the whole way. It was glorious.
This morning a cheeky wee 4 miler.
There are currently 1 users browsing this thread. (0 members and 1 guests)