Having decided to get back into running shorter distances, I wanted to get out this weekend and see where I’m at in terms of my 5K time. I had hoped that, after last weekend’s exertions, I would be able to achieve something around the 35 minute mark. Unfortunately, however, things didn’t quite work out that way.
I knew I was still not feeling 100%, so I set off at a very modest pace to see how long I could manage without a walk break. As it turned out, this wasn’t very long and after the first kilometre I had to stop and walk. My legs felt ok, but my breathing wasn’t great and, even though I don’t use a heart rate monitor, it was pretty obvious that my heart rate was a lot higher than it ought to have been.
Not to be put off, I decided that I would just take it easy, taking walk breaks at the end of each kilometre for as long as I needed to recover. This worked well until the final kilometre where I had to take an extra break half way through, before jogging the final 400 metres to finish with a time of 37:14.
It’s a pretty slow time, I know, but if that’s where I am at the moment, then so be it. At least it means there’s plenty of room for improvement!
In terms of my sub-30 training plan, I’m going to start off by taking things fairly easy and not worry too much about pace for the first three weeks. The plan will be to run 5K every 3 days (outside where possible), using a variety of different routes to keep things interesting. My hope is that this will bring me back into the 33 to 35 minute range and, ideally, without walk breaks. But we shall see. For now, I’m just happy to be focusing on the 5K again.
How’s your training going? How long does it take you to get back on track after a tough race? please share your thoughts in the comments.