This morning started with an early 5K training session on the treadmill before work. I find running on the treadmill pretty boring so like to mix up running and walking at different speeds to make the time seem like it goes faster.
I am running a 5K for Movember on Sunday so have been getting some practise in as I haven’t run properly for a long time. With this in mind, my goal for Sunday is just to complete the run in under 30mins. My long term goal for this year is to become a faster runner. I ran consistently at 10 minute miles last year and I really want to get a bit speedier! To try to do this I am going to sign up for some 5 and 10K’s to see if I can get faster over shorter distances.
To run the 5K in under 30mins I need to aim for about 9-9.30 min miles. To get a feel for how fast this is I ran 2mins at 10.4 on the treadmill, which works out about 6.5 miles an hour, then walked a minute
at 7kph and repeated this for 30mins.
at 7kph and repeated this for 30mins.
| Time | Speed kph |
| 0-1min | 7 |
| 1-3min | 10.4 |
| 3-4min | 7 |
| 4-6min | 10.4 |
| 6-7min | 7 |
| 7-9min | 10.4 |
| 9-10min | 7 |
| 10-12min | 10.4 |
| 12-13min | 7 |
| 13-15min | 10.4 |
| 15-16min | 7 |
| 16-18min | 10.4 |
| 18-19min | 7 |
| 19-21min | 10.4 |
| 21-22min | 7 |
| 22-24min | 10.4 |
| 24-25min | 7 |
| 25-27min | 10.4 |
| 27-28min | 7 |
| 28-30min | 10.4 |
| 30-35min | 7 |
After work I hit the gym again (making up for a very exercise free weekend, whoops). I took a Spinning class then completed my first day of my 200 sit up challenge.
Set 1- 9 sit ups
Set 2- 9 sit ups
Set 3- 6 sit ups
Set 4-6 sit ups
Each set was done with up to a minute break in between. The first 3 sets weren’t too bad, but I could really feel it on the final set.
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