My 5K Training – Race Day tomorrow

When I went back to running just 5 weeks ago, I was looking for the right challenge to get me motivated, and decided on a Halloween 5K dash. I still have not completely decided if I will “dress up” (i.e. wear a batman face mask that I bought). I have run-tested the mask so I will just play it by ear on the day.

I found a 5K training plan online here, that I have been following quite closely (I might have skipped a day or two). I love analysing numbers, so I would love to be able to look more closely into my run data. Unfortunately I have a little issue with my Runtastic app these last few weeks (I’ll post more about that next week) so even with the correcting of the figures that I had thought of, this would have been an almost impossible task to actually determine.

Basically, I am going into the run a little blind as to my actual performance.

Day 1: Walk for 1 minute, then jog for 3 minutes. Repeat 7 more times. (Total workout time: 32 minutes) – In reality I just ran as far as I possibly could, because I only found this plan after the run. – 3.86km at 8:18 average pace.

Day 2: Walk for 1 minute, then jog for 3 minutes. Repeat 7 more times. (Total workout time: 32 minutes) – 3.70km at 8:43 average pace

Day 3: Walk for 1 minute, then jog for 3 minutes. Repeat 8 more times. (Total workout time: 36 minutes) – 4.61km at 8:01 average pace

Day 4: Walk for 1 minute, then jog for 4 minutes. Repeat 6 more times. (Total workout time: 35 minutes) – 4.95km at 8:31 average pace

Day 5: Walk for 1 minute, then jog for 4 minutes. Repeat 6 more times. (Total workout time: 35 minutes) – 5km at 7:51 average pace definitely not accurate!

Day 6: Walk for 1 minute, then jog for 4 minutes. Repeat 7 more times. (Total workout time: 40 minutes) – skipped

Day 7: Walk for 1 minute, then jog for 4 minutes. Repeat 7 more times. (Total workout time: 40 minutes) – 4.64km at 8:19 average pace

Day 8: Walk for 1 minute, then jog for 4 minutes. Repeat 7 more times. (Total workout time: 40 minutes) – 5.2km at 8:31 average pace

Day 9: Walk for 1 minute, then jog for 5 minutes. Repeat 6 more times. (Total workout time: 42 minutes) – 5.36km at 8:44 average pace

Day 10: Jog for 35 minutes. – 5.10km at 7:37 average pace this one is definitely wrong as well

Day 11: Jog for 35 minutes. – Skipped

Day 12: Jog for 40 minutes. – 6.45km at 7:19 average pace (as per Runtastic), really more just over 5k at probably about 9 average pace

Day 13: Jog for 30 minutes. – 4.11km at 8:33 average pace

Day 14: Jog for 30 minutes. – 4.19km at 8:11 average pace

That run on Day 13 was tough to the max, with rain, strong winds, a buggy that kept wanting to steer off my path and a fuller stomach than wanted. I’m thinking, if I managed to keep that at an average pace of 8:33min/km (with a 2 min walking warmup and cooldown included) I should definitely be able to run at least that pace over the 5k on Race day. So I have set my target as coming in under 43 minutes. I will report back once it is over.