5K To10K Training Schedule
Today is the first day of my new 5K to 10K training schedule. My two main goals at this stage are to improve my 5K time and build up my endurance so that I can run for a whole 10K without stopping.
While I considered doing Couch To 10K, I decided against it because I wanted to experiment with different types of workouts. In the end, I decided to use the Hal Higdon 10K Intermediate Program as a starting point, with a few adjustments to suit my own level of fitness as well as my personal goals.
The plan is to run five days most weeks, with each day having a specific focus. Today, Tuesday, is all about pacing. From what I have read, it seems that the best way to do well in a race is to run negative splits, holding back enough for the first part of the race so that you have enough energy left for a good strong finish.
So, this evening I decided to start with three miles, pacing myself so that each mile would be faster than the next. I started off at a nice slow steady pace, trying to keep it fairly even for the first mile. Although I did have to slow myself down at times, on the whole it worked quite well. My splits per mile came out as follows:
However, the RunKeeper graph, tells a slightly different story, with the pace varying a quite a bit within each split.
While some of this is down to the inaccuracy of the app’s GPS, I know myself that the running wasn’t as even as I’d planned. The main reason for this is that, at the back of my mind, I’m always wanting to achieve a better overall time.
This is something that I need to work on. Every training session has its own purpose. It’s not about getting a PB in training; it’s about getting ready for the race, which means preparing both the body and the mind for race day.
So, for me, Tuesday is about pacing – keeping it nice and even so that, when it comes to race day, I can pick up the pace at the right time for a good strong finish and, hopefully, a new PB.