My Manchester 10km Run Fitness Blog Week 5

Tip of the Week

Mix up you training. Most people training for a distance run tend to have one route they run and they run at the same pass every run.

The best thing to do is mix it up. One day increase the speed and the next change the tempo (speed up and slow down) another day change the distance you run. You can add in some hill work as well if you’ve got any near you.

If you do the same thing over and over you are more at risk of fatigue injury and your gains won’t be as fast as if you mix it up. Mixing it up means your body doesn’t know what is going to happen next so it prepares for anything…

It’s also a load more fun!

My Training this week.

Been a hard week to fit everything in but.

This is what i got up to.

monday morning, did a 5 k run at steady tempo, in 27 minutes. stretched on my trusty friend the vibrogym.

Tuesday well ran 3k – did 2k , 2oom intervals @ 11.5 and 14.0 km/hr then 1 k at 13.4 ( my 10k speed I hope, 4.28 per km, stretched on the vibrogym.


I worked out with Harvey doing bench press, pull-ups and dead-lift clean and press. Felt really hungry so had an extra Nutrimeal shake. I seem to get really hungry when I start to increase my training

And also did my run ,(shouldn’t have 3 days on the row) 2k fast tempo 13.0km/hr 200m and 15km/hr 200.

Thursday day off ,hey I needed it.

Friday did 5k run, slow thou today ,in 32 mins, got my mileage up this week. also did a 25 min core session,( need strong core,need strong core).

then thats it for the week.

 see you next week

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