I ran 6 K three times with the target pace of 4:55/K, first two laps in aqua shoes, and the last one in bare feet, with a short rest between runs. The main purpose of this training is to familiarize myself with sub-3.5 marathon pace of 4:55/K. The purpose of the short rest is to re-set my motivation. The result is shown below:
1st 6 K: 28:25.97 (aqua shoes)
Rest: 1:00.10
2nd 6 K: 28:58.32 (aqua shoes)
Rest: 1:09.72
3rd 6 K: 28:46.10 (bare feet)
Total: 1:28:20
I wanted to run longer but I didn't, because I was expecting an important meeting with a client the following day, and I didn't want to feel fatigued there. I wanted to be there in my best condition.
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