Now that I have managed to graduate from the C25k programme it is time for phase 2. Trying to cement the distance 5 km to make it a comfortable distance and not a maximum performance. Therefore I have designed a 6 week programme of running to make the 5 km run at least once a week.
6 Weeks to 6 km
| Week | Workout 1 | Workout 2 | Workout 3 |
|---|---|---|---|
| 1 | 24 min 3 km | 36 min 4,35 km | 43 min 5 km |
| 2 | 24 min 3km | 36 min 4,3 km | 43 min 5 km |
| 3 | 24 min 3 km | 36 min 4,5 km | 54 min 6 km |
| 4 | 30 min 3,5 km | 28 min 3,6 km | 40 min 5 km |
| 5 | 28 min 3,5 km | 36 min 4,6 km | 50 min 6 km |
| 6 | 24 min 3km | 21 min 3 km | 35 min 5,5 km |
I believe it will be great fun to keep doing this although my first day on this running schedule was not great. I had a hard time running pretty early in the workout and it was tough all the way through. Partly because I had not eaten properly today I believe and I had some wine yesterday which always makes the running more of a pain.
I have decided to have my training days mostly on monday, wednesday and saturday, it fits pretty well with my schedule. It also allows me to get two days of rest before the long run that ends every week and the next week starts with a lighter recovery run.
I am going to post a resummée every week how I am doing and if I have been running any new interesting tracks lately.
Tags: 5 km, c25k, exercise, löpning, motion, running, springa, training
I wish I could be that organised. Seriously.
I’ve been feeling somewhat empty of late and wondering if quitting work was a bad idea (although a brief email convo with Steve has made me feel alot better about no longer being with Axell), so I’m now thinking to myself: “hey, you don’t have a real job and schedule for the week, so why not turn your training around and make that your ‘job’”.
Seems like a reasonable idea, or at least it would be if it didn’t rain every day (if I go running in the woods on the hills in the rain I will be sloooooow and probably fall over). So looks like I may need to write myself a proper little training schedule and develop a way of accurately tracking it all – oh and I need goals. Any inspirational tidbits you can offer me?
After talking with some of the former colleagues on the Swedish side I don’t think you made a bad decision at all. And actually I have always wanted to go see Wales myself so I totally think that it is so cool of you to move there!
When it comes to being organized I would not have been able to do this while still working for you-know-who. The frustration and anger build-up would take pretty much all of the energy and bereave me of any inspiration in the end.
Don’t worry about running in the rain. Use the streets instead of the woods and run slowly and make it a nice comfort run just balancing the chilling of the rain with the warmth of the exercise. It’s good for the head to do it. A long, really slow, tempo 8:30 min / km or so 10 km run is not bad exercise at all.
Keep the fun wood runs for when the sight and weather is better, that’s what I do. Although I have one track here that I know like the back of my hand now and I could probably run it pretty well blindfolded.
You know I started out this holiday with the intention of doing really good exercise wise and also eating right but although I kept a fair exercise schedule I mainly spent the rest of the time in the hammock reading a pile of books.
I just had an idea, if you give me your race time of 5 km / 3 mi and the longest run you are comfortable with I shall make you a running schedule with three workouts a week similar to mine but more fitting to your condition and then we’ll give each other the pep talks necessary.
Throw in some strength exercise and climbing exercise and you got more or less a full time job and you will be happy withi the results – I’m sure!
I miss having a buddy to run with here so why not over the net?
What do you say?
My biggest problem is actually finding places to run. The woodland circuit I’m currently using is the only place I’ve found that’s really possible from home – there are no streets suitable (miles of super steep single track lanes mostly), so I need to find some nearby route possibilities, even if I have to drive to get to them…
The running buddy thing does sound cool though, I’m actually running a private blog with a mate as a training log – he’s another climber and we’re trying to keep each other motivated to simply get off our lazy arses, and that has been working reasonably well, but there isn’t actually any structure to it – so yeah, a proper schedule is what I need.
As for running in the rain – not sure I’m ever really going to get into that, it just seems wrong somehow. Mind you, seeing as it seems to be raining pretty constantly here lately maybe I should…
I’ll get back to you on times/paces etc once I’ve got some more routes to run!
Sounds great that Lauren! Running in rain can be an advantage – it cools nicely and allows the body to not have to pump extra blood through the lungs for cooling purposes so I always get extra energy from running when it is colder. But if it is really puring down it is terrible. I am talking more of a light drizzle or that sort of very moist weather that can go on for a full autumn and leaves everything wet although you can’t really call it rain.
Best is if you start running and get warm, then there is a short rain shower and then you can go on running again, not enough to make all paths mushy and soft and terrible but just to cool things down a bit.
You are trying out lenses, right? I use nothing else when I run because I’d hate running in bad weather with my glasses on my nose, they fog up and make life miserable.
I invested today in a softshell jacket that almost fits perfectly. A little tight in the belly region yet but I guess that if I keep the running up properly in a few weeks it will be just perfect for me. And I bought it in a place they sell work clothes so it is designed for people doing outdoor work with great pockets and good seams and everything. I get a picture of it on later. Love that one, took a stroll with it since tonight is not a running night for me and I had a good time, it was really too warm for this weather!
Also picked up two function shirts that will be great to have underneath the running jacket or the softshell when doing more demanding activities outdoors. They where on sale in the same place for 99 SEK.
I wish that funbeat thing I am a member of, the Swedish training site, would launch an international version one day, it is really one of the best sites I have ever seen and been part of… but unfortunately they don’t have an English speaking version yet. Many friends register their workouts there so we keep bugging each other when we are not doing what we are supposed to
As said before, softshells are great.
The funbeat thing sounds good too, I’m sure there are similar things in English but my training requirements and goals are so different to most other people it’s hard to get things working properly.
The lenses are indeed brilliant, but running in the rain still doesn’t seem like a good idea at all. I was going to go for a run this afternoon but it’s been showering really heavily on and off so I’m still sat indoors on the computer – not good
If you are not logged in on funbeat.se, you can choose to have the site displayed in English.
You just click the link “In English” in the “Redan medlem? Logga in här.” – box.
Aha, cool, did not know that! Howver, since all discussions and peoples posts including mine are in Swedish perhaps it is still not as useful but it was interesting to know that.
I guess that’s a catch 22.