I did three pretty solid runs in the last week:
- A tempo park run at 24 mins
- A Monday easy run at a 6KM per minute pace, just under
- A Wednesday track session
- A Thursday easy run
NB I am like the above days as a standard run day suite for a typical week! Hard - easy - hard - easy.
Saturday tempo park run
I wanted to do a reasonably hard run so set off with a 4.50 pace in mind, ended up averaging nearly 4.40 and pushing a little to get in at just under 24 mins. I couldn't have happily gone much faster TBH!
I also put the KM times in... pretty consistant which is what I wanted....
Monday easy run
Not much to say - nice and easy - 6.5KM mouth closed all the way, enjoyed it!
Wednesday track session
I had intended to head out Tuesday but it was raining, quite cold, I was feeling a tad tired and sore legs and I had a busy work day, so I skipped that and it turned out Weds was much better - it was windy but I felt pretty good, if a little tired...
- I did 4 times 1Ks at the paces below and then chucked in one 400 at 3.50 pace which I was happy with, and then added on a 200 on top.
The bars...
The numbers...
I stopped there because that was 4.6KM of intervals, I think that's the most I've done for ages.
I am thinking a mix of say 3 1KMs and then 4 or 5 400s could be the way to go going forwards... Maybe more or less of each, mix it up a bit, maybe 800s sometimes.
Thursday easy run...
Basically the same as Monday!
Final thoughts..
I'm 90% sure this is all working, I am training all the zones at least!