31½ minutes of exercise: 5 minutes to warm-up, 5 to cool-down and 16 minutes running.
(2 x run 3 minutes, walk 1½ minutes; 2 x run 5 minutes, walk 2½ minutes)
(Monday 5:15am)
Emotions (before):
As with every Sunday night before a new running week, I was very nervous about the thought of jogging for 5 minutes. I was REALLY nervous. It was nearly double the amount of time I achieved in Week 3. So, I ensured I stuck to my routine and had a good night sleep to prepare me for the new time.
The run:
I have decided that Day 1 is all about completing the session. I do not jog fast or hard. I jog at a moderate speed to ensure I will be able to finish each run. It is all about breaking through the fear barriers and getting used to the longer time frame. The pace I was jogging ensured I could achieve today's session.
Of course, 5 minutes felt like such a long time compared to the one minute running bursts. But, because I went at a slower pace, I was able to get though the time without exerting myself. I think Day 2 of the week is more about building up your speed, Day 3 is to confirm your achievement. Day 1 is all about the mental side of the program.
Tips for next run:
- Day 1 is all about achieving a new feat in the program. Run at a moderate pace to ensure you complete the new times and do not worry about trying to go fast or hard.
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