The Lighter SideMy progress to a lighter me and 25min 5km ...
This week commenced phase 2 where I bring some speed work to build on my base built from phase 1.
The plan was lots of easy running with the odd quality session. Here's what it ended up looking like :)
Mon am 6km @ 6:40 per km should have been real easy but felt a lot harder. Different treadmill so not convinced it's calibrated the same as others.
Mon pm 5km @5:48 per km outdoor run (probably too quick)
Tues pm 6km @5:55 per km including 3 x 1km @ 5:00 per km with 2 min jog between.
Weds am 6km @6:22 per km easy
Weds pm 6km @5:43 per km including 4 x 500m @ 4:36 per km with 500m jog between
Thurs am 6km @6:18 per km easy
Thurs pm 6km @6:14 per km easy
Friday am 6km @6:09 per km easy
Friday pm 6km @5:52 per km progressive tempo run increasing the pace by 0.1km per hour per km.
Saturday pm 6km @5:46 per km with 3km fast run @~5:00 per km in the middle.
Weigh-in for this week resulted in a near 2lb loss to come in at 13st 0lb 8oz so close the going under 13st. That's a total of nearly a stone lost in the 5 weeks I've been writing these articles.
Plan for this week is more of the same but perhaps with more easy running and less speed work (I think I overdid it last week). Increasing the pace for the easy runs as they are feeling comfortable at between 6:10 & 6:20. Also will try and do 1 per day outdoors as I need to get used to pacing myself.
Mon: lunchtime long run ~15km @6:30 per km
Tues am and pm 6km easy run @~6:00 per km.
Weds am 6km easy run @~6:00 per km, pm 6km with 3 x 1km @5:00 per km 2 min jog recovery
Thursday am and pm 6km easy run @~6:00 per km
Friday am 6km easy run @~6:00 per km, pm 6km with 3 x 1km @5:00 per km 2min jog recovery
Saturday am and pm 6km easy run @~6:00 per km.