8 Weeks to 5 KM Challenge – Week 8

Mon Run 25/28 (4.8 KM Run) - 10 Oct 2016

Mon Run 25/28 (4.8 KM Run) – 10 Oct 2016

Instruction for the day: Go on a 4.8 km run. This is a moderate to hard run but you should be able to make it for the full 4.8 km running. This is almost the distance of the 5K so it will start to give you an idea of where you are at with your training.

I can’t believe I only had 2 runs last week because of some bad weather and my diarrhoea. So now I have to schedule in another backlog run this week. This is the last week of my 8 weeks to 5 km challenge, I have made it so far! Today’s run was not as good as I expected. I can handle this distance so far but I feel that somehow I am not improving too much on my timing. How do I improve my pacing and speed? Any advice?

 

Wed Run 26/28 (50 min Walk/Jog) - 12 Oct 2016

Wed Run 26/28 (50 min Walk/Jog) – 12 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.

I sincerely felt today’s run was 1 of my worst. Attempted a 50 min run outdoors instead of the treadmill and it was very tough. I don’t know whether it was the morning sun, I felt dehydrated and thirsty during the 2 km mark. I definitely need to put in more willpower on my endurance run because I wish to attempt longer distances in the future. It is so close to the end of my 8-week challenge but I feel that I have come so far yet this is only the beginning of a longer journey. Keep on running!

 

Fri Run 27/28 (20 min Easy Run) - 14 Oct 2016

Fri Run 27/28 (20 min Easy Run) – 14 Oct 2016

Instruction for the day: Go on an easy 20-minute run. Keep the intensity fairly low and just try and break a good sweat.

Finally, my second last run from the FINAL run of this challenge. This is an easy run with a slow pace for me to prepare myself for the 5 km run on Sunday. Push on, looking forward to the run.

 

Sun Run 28/28 (5 KM Race!) - 16 Oct 2016

Sun Run 28/28 (5 KM Race!) – 16 Oct 2016

Instruction for the day: The race day is here and you should be ready to go. Make sure to have a good breakfast and get out there and perform.

FINALLY completed the last run in my 8 weeks to 5 km challenge! This is definitely a milestone for me because I DO NOT like running at all since young, but now I am in LOVE with it. Achieved a PB of 33:51, not fantastic but I am satisfied with the timing for now. It was a good run in the beginning but I started to slow down at the 3 km mark with some walks in between. At the 4 km mark, I picked up pace and finished the 5 km strong! Looking forward to my next challenge – 16 weeks to 10 km!

 

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