Tempo run…. again!

Before long, 2 weeks have passed. Our trio of Miles, Wade and Gallop is into their third week of their 10km Intermediate Training program.

This means, they have done both Tempo and Interval training once. And they are about to embark on their second Tempo run this week, with a 5 mins increase over the previous Tempo.

With the previous experience, Miles knew what to expect of his second Tempo run.

Macro Week #10 (10km Intermediate)

Micro Week #03, Session 1 –

Plan: Run 4.8 km

Actual: Run 4.82 km (38:30 mins)

Monday’s warm-up run came and went without any hiccups. It is almost a routine run for Miles now. As with previous runs, Miles kept his average HR around 140 bpm, and managed a run just slightly below 8mins/km pace.

Micro Week #03, Session 2 –

Plan: Run 6.4 km

Actual: Run 6.43 km (53:16 mins)

Tuesday’s run added another 800m from the previous week. 6.4km is considered a bit long for a weekday run, taking Miles almost an hour to complete it at an easy pace. Miles had to wake up slightly earlier than usual to complete this run before heading to work. As Miles complete his run, he can’t help but think how he will manage when this weekday Tuesday run increase to 9.6km in the coming weeks.

Micro Week #02, Session 3 –

Plan: Tempo 40 mins

Actual: Run  5.49 km (40:01 mins)

His second Tempo run!

With his experience from the first Tempo run, Miles had a good idea how to manage it this time round. For one, Miles forgot to lap every 5 mins during his first Tempo run, so he wasn’t able to keep track of his pace.

This time round, Miles was conscience of lapping every 5mins on his Garmin watch.

8:37, 7:26, 6:51, 6:26, 6:21, 7:02, 7:40, 8:42 mins/km for each 5mins.

Reasonably hard run for Miles, still wary about running too fast.

The formula seems to work for him, though it seems hard for him to go faster than 6:20mins/km pace. Or perhaps it is a mental block, based on his cautious nature.

Again, Miles have to adapt his training program as he has to attend a family gathering on Saturday morning. This will mean doing his 1 hr cross training on Friday, and his long run on Sunday.

Seems that adaptation is the key. Nevertheless, he still manages to squeeze all his workout within the week.

….. (to be continued)

Disclaimer

This is a work of fiction. If you think you recognize yourself in here, you’re probably mistaken… or you have a very unusual life. Names, characters, places, events, and incidents are either made up entirely or borrowed from the author’s overactive imagination. Any resemblance to actual persons, living or dead, is purely coincidental — and if it’s not, well, that’s just awkward.