Target: 12:17.00/2.5 K
2.5 K: 12:00.78
2.5 K: 12:12.70
2.5 K: 12:02.09
2.5 K: 11:50.03
Total 10 K: 48:05.60 (Target: 49:08.00)
With just 8 days until Kyoho no Oka 20 K Road Race I did 10 K tempo run @ 4:55/K pace. I ran a 2.5 K loop near my house four times, aiming to run each lap under 12:17 to finish running 10 K in 49:08.
I ran all four laps within the target, covering the target distance well under the target time of 49:08.
The training tonight is the last major speed training before the race. Tomorrow I'm going to jog for an hour and half just to relax. On Monday I'm giving myself a full rest. From Tuesday through Saturday I'm just going to jog between 5 and 10 K depending on my mood, except on Friday where I will probably do a couple of 1 K fast runs to stimulate my cardio-vascular systems. The purpose of all training in the last week leading to the race is conditioning. The most important thing is not to get irrecoverably fatigued.
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