This is what I found:
Runners World - Training Pace Calculator
It talks about how many sessions to do per week, how many of those should be 'hard' sessions, what 'hard' sessions are and how fast the different sessions should be based on my current achievements.
So I've taken that information and set up my schedule as follows:
- Monday - Rest
- Tuesday - Easy
- Wednesday - Hard (Tempo / Max O2 / Speed / Yasso)
- Thursday - Easy
- Friday - Easy / Rest
- Saturday - Rest
- Sunday - Hard (Long)
This morning was therefore an Easy run - 7km at 6.03min/km pace was the target.
I actually found that very difficult to achieve - I mean that I found it difficult to run so slow. I finished the 7km at an average pace of 5:45min/km in a total time of 40:12.
My long run on Sunday should be 18km at 6:03 to 6:50min/km pace.
Another highlight of this morning's run was finding Lian's favourite doll (Bon-bon) which she'd dropped on the way to Por-por's (Cantonese for Granny) place yesterday. I ran the route that they'd walked and there it was! Some kind soul had propped her up against a fence! What a result!!
2 comments:
Good to hear you have a plan - sounds pretty sensible too. I must try the Imaginary Friend option on my Garmin - I need to focus on my pacing every now and then. Good luck with your training program!
Hi mate. Not sure if you have seen this calulator:-
http://www.mcmillanrunning.com/Running%20University/Article%201/mcmillanrunningcalculator.htm
It provides a wealth of info.
Best of luck. :)
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