Sunday Morning Shuffle

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I didn’t quite manage to stick to the schedule this week, so I’m a little bit behind with my adapted C25K plan. Instead of doing the End of Week Five 20 minute run today, I ended up doing the midweek run instead.

According to C25K, this should have been two 8 minute runs with a 5 minute walk break in the middle. For me though, 5 minutes seemed a bit too long to walk, so I decided to cut it down to three minutes instead.

As usual, I chose the seafront for this morning’s run but, as the wind from the east was coming in pretty strong, I decided to adapt my usual route, going west for the first running section, east into the wind for the walk break, and then west again to finish. This would mean a slightly longer walk home, but I figured a bit of extra walking wouldn’t do any harm.

The run itself was surprisingly easy. I had been a bit worried about adding 3 minutes to my continuous run, but it wasn’t a problem, and I even managed to add another 44 seconds to the final running section, finishing on a nice even 3K in 19:44.

Pace wise, things are looking pretty good too. Because the running sections were longer than usual, I didn’t have any walk breaks in the first and third kilometres, which meant that I could get a more accurate indication of my running pace than I’ve had for a while.

The first kilometre was fairly slow at around 6:30, but by the third I had managed to pick it up to around 6:00. Ideally, I’d like to finish the program with a sub-30 5K, so it’s all looking good so far.

Unfortunately though, my Garmin doesn’t seem to be getting along very well with my laptop at the moment so I’ll have to sort that out to be sure, but all being well I’m hoping that my next run (20 minutes non-stop) will get me past the 3K mark. Watch this space…

How’s your training going? Did you get a run in this weekend? Please share your thoughts in the comments.

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2 thoughts on “Sunday Morning Shuffle”

  1. Good luck with your 20-minute continuous run! I got injured running a marathon last fall and find myself working very slowly back up. I can do about 7 minutes continuous or 10-15 minutes of walking and running. It jill just take time I know. Keep up your good work!

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