10k shifting gears

I had to change my running schedule this week as I will travel over the weekend. Instead of doing a long run on Sunday, I went on the track for a 10k run. I used this track run to shift some gears and play with my speed.

πŸ”₯ 2k warm-up
πŸ‘Ÿ 2k at 5:00 per kilometer
πŸ‘Ÿ 2k at 5:15 per kilometer
πŸ‘Ÿ 2k at 4:30 per kilometer
πŸ‘Ÿ 1k with 3×200 meter Fartlek
❄️ 1k cool-down

Working on my pace

I went out for a 50-minute interval run just before the Euro match (Netherlands – England) that was on tonight. (We lost 2-1).

I did intense 30-minute interval training with a 15-minute warm-up and a 10-minute cool-down. I covered a total distance close to 8km. In the end, I would have wanted to go longer, but there was a match to watch with the family.

Interval setup:

πŸ‘Ÿ 2:00 5k pace, 1:00 active recovery
πŸ‘Ÿ 2:00 5k pace, 1:00 active recovery
πŸ‘Ÿ 4:00 10k pace, 1:00 active recovery
πŸ‘Ÿ 1:00 Mile pace, 1:00 active recovery
πŸ‘Ÿ 1:00 Mile pace, 1:00 active recovery
πŸ” Repeat once
πŸ‘Ÿ 0:30 Best pace, 1:00 active recovery

12×60 seconds intervals

I went out for my regular Tuesday morning run at the track. I did a new interval exercise, which was fun. The overall interval training was 31 minutes. As I wanted to train a little longer, I combined the track run with a 15-minute warm-up and a 10-minute cooling down. I covered close to 7.5 kilometers in the overall exercise. The recovery periods were active recovery.

πŸ”₯ 15:00 warm-up
πŸ‘Ÿ 60 seconds at 5k pace, 60 seconds recovery
πŸ” Repeat 4 times
πŸ‘Ÿ 60 seconds at 10k pace, 60 seconds recovery
πŸ” Repeat 4 times
πŸ‘Ÿ 60 seconds at 1500m pace, 60 seconds recovery
πŸ” Repeat 4 times
❄️ 10:00 cool-down

Fast Fun

I had some fun this morning during a short but intense run on the track nearby. I covered a total distance of around 5 km, if you include my warm-up, cool-down, and recovery periods during this run.

πŸ”₯ 10:00 warm-up
πŸ‘Ÿ 2:00 at 1500m pace, 30 seconds recovery
πŸ‘Ÿ 0:30 at 10k pace, 30 seconds recovery
πŸ‘Ÿ 1:30 at 1500m pace, 30 seconds recovery
πŸ‘Ÿ 0:30 at 10k pace, 30 seconds recovery
πŸ‘Ÿ 1:00 at 1500m pace, 30 seconds recovery
πŸ‘Ÿ 30 seconds at 10k pace, 30 seconds recovery
πŸ‘Ÿ 30 seconds at 1500m pace, 30 seconds recovery
πŸ‘Ÿ 30 seconds at 10k pace, 30 seconds recovery
πŸ‘Ÿ 30 seconds at my best pace
❄️ 5:00 cool-down

This exercise was a nice preparation for my longer run tomorrow. I’m planning to run between 12.5 and 15 kilometers.

6k recovery

Since I got back from Paris earlier this week, I’ve been struggling with my health a bit. Because of that, I thought it would be smart not to push my running too much tonight. So I went out for another recovery run, this time 6 kilometers. I will go again tomorrow night or Saturday morning if I feel better.

25k long run

It’s Sunday long run time again, and this time, I pushed myself to go further with a planned 25-kilometer run to meet my June goal of running 170 kilometers or more this month. With this run included, I covered 173 kilometers in 18 runs this month. I’m pretty proud of that.

The run went well. I had to work to cover the extra 4k after passing the 21-kilometer mark. Overall I haven’t been pushing too hard. I expect my body to recover well in the next two days.

Friday morning track run

The past few days have been warm and humid, so I had to change my running plans a little bit this week. Instead of going out yesterday evening, I went for a track run early this morning. I was already on the track before 7AM and enjoyed a good recovery run with 3×400 tempo intervals at my 1500m pace.