20k training W3 : Fiftyrunstillmay 42, 43 & 44/50 (RunForSteem)
I'm already at my third week of training! Time flies when we run :p
It was quite a demanding week with almost 40 km and 3 hours 11 minutes. Once again I had to arrange my sessions due to bad weather. Spring seems shy this year and I really hope the good weather is going to stay for more than two days soon!
First run: endurance run of 55'
My first run of the week was just my endurance run. I had to do 55' at a 4'38"/km pace. I don't know why sometimes it's 60' and sometimes it's 55'. If someone can shed a light on it, I'll be glad! I managed to do it despite the hills. I felt good during the entire run!
Second run: fast 200m!
My second was more difficult. It was an interval training with 200m at (almost) full speed. The training was:
- 25' of warm-up
- 2 times 5x200m in 37" with 2' of rest between them and 5' between the two series
- 10' of cool down
As you can imagine, it was quite hard but the rest was long enough so I managed to do all the training at the right pace.
Thrid run: long interval training
I underestimated the last run of the week. I knew it was a demanding one but not that hard. Here is the (very) long session:
- 45' of warm-up at my endurance pace (9 km of warm-up, that's insane!)
- 7x2' at a 4'04"/km pace with 1' of rest
- 10' of cool down
It was of course very long (15.7 km) because of the warm-up and the interval training was hard too because of the short rest. Nevertheless, I managed to do all the repetitions at the right pace. But after that training, I was really exhausted!
At the end it was a good week and I'm glad I need to do hard training. It can only be good for my race in 9 weeks!
Check the Steem Running Project and the RunForSteem Challenge if you are interested in running.
Perfect running plan and very good performance!
What would be your target time?
Thank you! My target is 1:23. I will see if it's feasible in a few weeks :) It will also depend on my starting position. There are 40,000 runners so if I'm in the back it's going to be hard to be fast in the beginning.
A good hard run or training block can work wonders for you. You are certainly working a lot harder than I am at the moment ;-)
Don't forget to rest well, it's easy to get caught up pushing hard to progress and overdo it (like I always do hehe)
Only 9 weeks to go. Looking forward to it. ;-)
Thanks for this kind comment :) You are right, I need to pay attention not to push too hard. But I think only 3 runs a week is not that high. I will for sure listen to my body!
Run and have fun!
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