Rockets Run 2011.
I began C25K training in November and have been happy with my progress in the 30 minute training sessions, but I know I need to step it up a notch with only two weeks to go so I wanted to start putting in more time each day.
Today I ran/walked a 5K to complete the Sisterhood Virtual 5K challenge. I've wanted to do one of the Sisterhood Challenges for a while now and thought this would be the perfect fit.
My plan for today was to take things easy and not push myself too far or too fast. I ran/walked in intervals of 2:1 and wound up doing 2:3 intervals for much of the run, throwing in two walks of 5 minutes. I'm fine with that. I am a new runner with this being the first extended training session I've ever done.
Here are the stats provided by my Forerunner:
Total Distance: 3.21 miles
Total Time: 52:23 minutes
Avg Pace: 16.81 minutes per mile
Avg Speed: 3.7 mph
Max Speed: 7.5 mph
Total Calories: 416
Avg Heart Rate: 139 bpm
Max Heart Rate: 163 bpm
I am fully confident that I am ready to do the 5K now. My two goals for it are 1) not finish last and 2) run/walk it in under an hour. Two weeks out and I have the time down pat. My pace and speed should improve a little and I would like to finish with a time of about 45 minutes. I think that is doable.