I ran my first ever 5k this evening and I’m bloody stoked, even though it took me 46 minutes.
My next goal is to bring that time right down. As happy as I am that I ran 5.2km, it’s not enough. I want more. So, with the advice of my brother, who has run some marathons in his time, I’ve come up with the following plan:
Run 3km during the week, with a weekly long run of 5km. Each week, these distances will increase by 10%. So, next week, 3km becomes 3.3km and the long run becomes 5.5km. These runs will stay at my current pace (roughly 9min/km).
When my weekly long run gets to 15km, that’s when I’ll start to increase my pace. By this point, I will have built up my endurance enough to step it up.
Happy running, dudes!
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