Warm Up 3.25 K: 16:29.02
<10 K Build Up>
2.5 K: 12:18.54
2.5 K: 12:01.22
2.5 K: 12:12.09
2.5 K: 11:32.40
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Warm Down 3.25 K: 20:36.72
Total 16.5 K: 1:25:09
My previous training was last Tuesday. I hadn't done any running since then. I walked about 2 K yesterday. And I walked another 4 K this afternoon. But their athletic benefit is almost negligible. So had I done some regular running training in the past few days, I would have got straight into tempo run, but instead I did build-up. I started off at an easy pace, and increased the pace in the last 2.5 K. That worked. I kept a sub-3.5 marathon pace in the first 7.5 K and increased it to a near sub-3.25 pace in the last 2.5 K.
Originally I was planning to do a tempo run at 4:35/K pace. But in the last two attempts, I failed. I felt I wasn't ready to maintain the pace for 10 K yet. The build-up training tonight is going to be a good temporary alternative until I become truly ready to tackle the tempo run at the more challenging pace.
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