Week 4
Activities: 5
Distance covered: 20 km
Average pace: 7:59 min/km
Calories burned: 1,170
Time spent 2:39:21
Sunday: 2.52km (extra run)
Monday: 6.55km training plan run - 45 min run with 5 min walking warmup
Tuesday: 3.52km (extra run)
Wednesday: 3.68km training plan run - 3.2km moderate run with 5 min walking warmup
Thursday: rest day
Friday: rest day
Saturday: 3.38km training plan run - 25 min interval run 60 sec moderate run with 90 sec light jogging x10
As you can see, I am following the training plan but also adding in a couple of my own runs every week, to try and build myself up better. On my extra runs I never run further than the training plan asks us to each week, so this week that was 3.2km.
I actually felt quite disappointed that I couldn't fit in a quick run either Thursday or Friday; I've had a rough week at work and I was really itching to get out there and take my feelings out on the pavement. But I still think five runs a week is pretty impressive for week 4.
Next week our training plan is upping the distance and we are concentrating more on 4km runs, which I'm looking forward to because I can't wait to see how far I can go and how close I am to being able to complete the 5km race easily.
On Saturdays and sometimes one day in the week my sister and I train together, and as we run together and she is slower than me, my distance and calories will vary quite a lot to when I am running by myself. But I love training with my sister and seems as I make sure I push myself when I run alone, I'm quite pleased when we get together and the run is less pressure for me.
The fourth week of my couch to 5km training is now over and I feel as though I had a really good week. I finished off 1.2km short of beating last week's distance covered but overall I'm pleased with everything else. And more importantly, I'm still enjoying getting my trainers laced and getting myself outside.
Dans
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