Firing up the old Engine

The week passed quickly and it was time for the trio to embark on their plan towards running a marathon.

However, Miles made one minor change to the plan, opting to start from Week 2 of the first Micro Plan of 10km (Novice) schedule since the long run of 4.8km in week 1 seems easily achievable for the three of them.

The first three sessions passed uneventfully as they dutifully followed their training schedule to the dot….. almost to the dot.

Macro Week #01 (10km Novice)

Micro Week #02, Session 1 –

Plan: Run 4 km

Actual: Run 4.2 km (35:16 mins)

Their target was to run at conversational pace, targeting average heart rate (avg HR) around 135-145 bpm. Pace was a decent 8:24mins/km.

On Wednesday, they did their first cross training: Brisk Walking for 30mins.

Micro Week #02, Session 2 –

Plan: Cross Training 30 mins

Actual: Brisk Walk 35 mins (3.37 km)

Easy pace, keeping the avg HR below 135, just to loosen the muscle after Tuesday’s run. Not concern about the distance covered, just concentrate in putting the time in.

On Thursday, the third consecutive day of exercising, they completed their second run for the week.

Micro Week #02, Session 3 –

Plan: Run 3.2 km

Actual: Run 3 km (25:16 mins)

The plan was to run 3.2km, but somehow Miles mistaken it to be 3km, thus ended the run earlier than intended. Considered the low avg HR of 131 bpm, it was definitely an easy walk in the park for Miles.

Nevertheless, it is fine to adjust the plan, though not intended in this case, based on how you feel on that day. At times, you may have to work late the night before, or you’re feeling a bit under the weather, it’s fine to shorten the run or even skip it altogether.

As the weekend approaches, Miles has completed his first three sessions over the week. As all the runs were done in easy pace, Miles still felt fresh going into the weekend.

….. (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.