MHFS Training – My First 10k – Week 1 Day 4
Well today my Training Program said I was to do a long run of 6 miles at a speed of 9:59-minute miles which was going to mean almost an hour solid of running. For the first time I trained with someone else who was faster than me, I went along with a friend from work who has ran for a long time. Our trail involved a figure eight starting just as you enter Kilsyth. We decided it would be best to do any hill work near the beginning, the first warmup mile went down well and then it was our first climb. The hill itself was quite challenging since I haven’t had much in the way of hill work since I started training, but we managed to get to the top and a time of 9:30-minute mile for the climb/decent.
The rest of the run went really well with my friend pushing a little more than I would have and we seemed to be hitting a good time, for the next while I was checking the watch and it was hovering around the 9:11-minute mile mark. For the final mile we upped the pace to around the 8:45-minute mile mark and eventually completed a course measuring 6.36 miles, or 10.24km. I had completed my first full 10k run and it felt brilliant. Our time for the full 10.24km was 58:45, but on checking the stats on the watch, I found that I had completed the 10k in a time of 57:29. 
The average speed for the run was 9:14-minute miles and that was quite impressive considering my training program suggested I should be doing an average of 9:59-minute miles.
I setup a revised program by trying to work out what 5k time to stick in that would give me a 9:14-minute mile for my long runs as that’s what I’ve averaged over the last two long runs. The 5 mile on Monday and the 6.36 mile today.
I entered 22:30 for the 5k which is being rather optimistic
For the long runs this is good, but I’m not so sure about the Tempo Runs, they are down at the 7:44-minute mile mark, which is at least to me, damn fast. The next Tempo Run isn’t until the 14/4 so you never know, I may surprise myself by that point. I think I’ll try moving to this program for the remainder and see how it goes. If the Tempo Run is way too fast then I can readjust.
Figured it out..
The Tempo Run is basically running the 3miles ( 4.83km ) at my (made up)5k race pace. 7.44-minute mile would be 22.32 secs for the 3 miles.
So I shall run this as fast as I can, then that’ll be my 5k time I suppose.
Once I’ve got some spare time I’ll integrate with the google API and show some maps of the trails I’ve been doing if others want to try them out.
