We worked on speed circuits which was 400 metre sprints followed by a short fast paced walk. We did this 4 times in a row.
Elizabeth (our instructor for Body's Design's run 10km class) provided us with some helpful tips on using speed training in preparation for a 10km run. Here are a few;
1. Options are to build endurance and run a half marathon or a whole marathon or develop speed and
run a 5 km or a 10 km.
2. If you build speed before endurance, you will enhance the benefits when, and if, you decide to run
long.
3. The best way to assess a goal for a 10km is to take your 5 km speed and multiply it by 2.1; for
example: if you ran a 5km in 25 minutes you could aim to do 10 km in (25 x 2.1) 52ming 30 secs. This
of course is only an approximation and should only be used if you have not run a 10km previously.
Overall the run felt great and we ended up running a little under 7km last night in total.
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