Training – part two

Started back on the training yesterday with a slow run out around to Balaena Bay from Queen’s Wharf then back via the hill and Oriental Bay. Took around 45 minutes with a friend from work to cover the 8km. Went out alone today and ran a slow five minutes followed by a quick 10, repeated, then finished with another slow five. All in all running for 35 minutes, covering slightly over 7km.

The waterfront route that I usually run has a few leftover kilometre markers so I was able to time a kilometre today at the faster pace. On the way out and back I ran it about 4:20. Translated using the McMillan running calculator makes that pretty much a 1:30 400m. I’ll use that as the basis for some of the speed training I’m doing in the weeks ahead.

For the training I’m basing it on the Runners World programme, starting at week 4 of the intermediate programme. Expect I’ll be running slightly more than the distances in the programme but will stick to the overall shape.