My routine has been all over the place recently, not just with running but with life in general. I’m not complaining though. It has been good to change things up a bit, but when it comes down to it, I guess I like to have a plan – particularly when it comes to training.
So, last week I decided to re-write my training plan, starting from C25K Week 4, or thereabouts.
The problem I find with the middle part of C25K is that the run/walk segments can vary in a single session. For example, today’s session was walk 90 seconds, jog 5 mins, walk 2.5 mins, jog 3 mins, walk 90 seconds, jog 5 mins, which is fine if you want to use the app as it tells you when to run and when to walk. However, I prefer to use my GymBoss as I don’t like having my iPod strapped to my arm when I’m running, which makes programming the segments a bit trickier.
In the end, I decided to just adapt the workout and use a 3.5:1.5 ratio – 3.5 minutes running and 1.5 minutes walking. I realise that I should be able to run for 5 minutes this week, so I’m going to up the ratio slightly so that I use a 4:1.5 ratio on Thursday and a 5:2 ratio for parkrun on Saturday, which should get me to where I need to be.
In terms of this evening’s run, I felt pretty good. The ratio was fine and having the extra 30 seconds of walking probably helped a bit too, In the end, I completed 3.4K is 23:30, which is pretty slow but I felt good at the end of it so I’m happy with that for now.
How’s your training going? Do you stick to your training plan or adapt and tweak things as you go. Please share your thoughts in the comments.