It was good to get back to a bit of speed work after an easy week last week. My legs were feeling good and I set off with a spring in my step!
There were a good group of us tonight. Another interesting session from Derek.
But within the 15min on you are aiming to run 3 sets of 5mins as follows 4mins at 10k pace and the 1min at marathon pace (ie slower). Then within the 12mins on you are aiming to run 3 sets of 4mins with 3mins at 5k pace and the 1min at marathon pace (ie slower). Finally the last 3mins you are getting faster for each min – 10k pace, 5k pace and faster than 5k pace.
So I thought I’d aim for the following paces …
5k+ – 5.45-6.00 mins per mile
5k – 6.00-6.15 mins per mile
10k – 6.15-6.30 mins per mile
Marathon – 6.45-7 mins per mile
I ran behind Steven S & David McI who were both running really well. So another good solid run.