Wednesday Night 5 K Sit and Kick Run & Short Interval Training

I was ill for almost two weeks,

and I didn't do any running training all this while.

The main symptom was this nasty cough I couldn't shake off,

and it gave me such a hard time in teaching.

But this morning that cough finally stopped.

My voice still sounds a bit funny,

but breathing is normal and my normal energy level is back.

So I went out for a major training run.

First I ran 5 K at half marathon pace.

I didn't ran each K at a regular pace.

But instead I started off at full marathon pace,

and finish the last 200 M in sprint.

This elevates my heart rates significantly,

and it is expected to improve my ability to maximize the oxygen use I breathe in.

After the 5 K run, I rested for 5 and a half minutes,

and did 4 sets of 650 M interval training.

In interval training, the pace is a lot faster,

and in the last couple of hundred meters

I often push myself so that I need to sustain a high speed

in a state of oxygen debt.

As I understand it, this type of training helps improve your ability

to sustain a high level of performance even in a state of fatigue.

The details of today's training is as follows:

1st K: 4:46

2nd K: 4:41

3rd K: 4:47

4th K: 4:29

5th K: 4:34

Rest: 5:30

650 M: 2:27

Rest: 2:00

650 M: 2:36

Rest: 2:07

650 M: 2:33

Rest: 2:00

650 M: 2:45

GIVE UP!!