8 Weeks to 5 KM Challenge – Week 6

Tue Run 19/28 (4 KM Run) - 27 Sep 2016

Tue Run 19/28 (4 KM Run) – 27 Sep 2016

Instruction for the day: Go on a 4 km moderate to hard  run. At this point you should be able to run the entire time or just about that. It is your goal to run the entire time or if you can do that already to increase the intensity.

Missed a day of running because it was raining pretty heavily the day before. Felt so guilty to have skipped a training somehow haha. Luckily it was only 1 day before I resumed my schedule, otherwise there will be lots of backlog runs to do and that is not how running works. Today’s run felt comfortable as I get to understand the track more. Managed to clock around 4.5km, around 500m more than expected. No more rest day tomorrow because I skipped a day before. Push on!

 

Wed Run 20/28 (13 x 1 min Fast) - Sep 28 2016

Wed Run 20/28 (13 x 1 min Fast) – 28 Sep 2016

Instruction for the day: This is a 26-minute interval run. We have shortened the recovery so this will be a tougher run. Alternate between 60 seconds of hard running with 60 seconds of walking. The hard running should be at a faster pace than your normal runs.

Today was a hard run! I am not sure is it because of my run yesterday or because it is an interval run today. The pacing was tough with 13 intervals in total with only 1 min break in between. It feels kinda disappointing because I thought I should be able to handle this with ease by now. But, I do feel the effects of the interval runs, it feels much enjoyable when I mix up normal and interval runs. Oh well, more running I guess. Looking forward.

 

Fri Run 21/28 (4 KM Run) - Sep 30 2016

Fri Run 21/28 (4 KM Run) – 30 Sep 2016

Instruction for the day: Go on a 4 km moderate to hard  run. At this point you should be able to run the entire time or just about that. It is your goal to run the entire time or if you can do that already to increase the intensity.

Woke up for an early run today in the outdoors! Achievement unlocked! I usually wake up early for weekend runs with my friend at the gym but never could do so myself on the weekdays. Morning runs are hard because your body is never at its optimal condition for exercises. Furthermore, outdoor runs are much harder compared to treadmill runs for some reasons. Going to train myself to wake up more for early runs. It has been a goal of mine to run more in the morning so that the rest of the day can be used to focus on work stuff.

 

Sun Run 22/28 (50 min Walk/Jog) - Oct 2 2016

Sun Run 22/28 (50 min Walk/Jog) – 2 Oct 2016

Instruction for the day: This is a 50-minute brisk walk or light jog. Still keep the intensity fairly low but make sure you can last for the whole 50 minutes.

Today is Sunday so it’s gym day, did my running in the gym on the treadmill. Today’s jog is pretty straight forward because it is a 50 min jog. I tend to take it pretty easy on treadmill days by sticking to around 8 to 8.5 for the speed. Treadmill + Music + TV are the best combinations for me because time flies by pretty quickly. For outdoor runs, I tend to find myself stopping for walks due to lack of discipline. Thus concludes week 6 of my training for my 5 km run. Bring on the last 2 weeks!

 

2 Comment

  1. Wow, you are working hard at it and there is a sign of improvement such as able to run longer distance. You kept quite a detailed diary about what you did and what you should improve on.

    Maybe try to run on hilly terrian perhaps to see how you compare to running on flat.

    1. Will says: Reply

      Hi Arthur

      Thanks for the encouragement. yup this is a way of getting myself disciplined enough to run. Hopefully I can tackle hilly terrains soon!

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