After the 5k race yesterday, I was pushing myself to do the tempo run today. I am trying to follow the first time marathoner's schedule professed by FIRST (Furman Institute of Running and Scientific Training, http://www.furman.edu/first/fmtp.htm ). According to that, you need to do 3 quality runs per week.
I started with one mile warm up for about 10 minutes. Then, I took a break for 3 minutes and got started on my 9 min/mile for the next 3 miles. I slowed down to 9:30 per mile for the last mile. Took a break after this and finally ran the final 1.5 miles at 10 min/mile for cooling down.
1 mile – 10 min
3 miles – 27 min
1 mile – 9.5 min
1.5 miles – 15 min
Break – 4 min
Here are the stats from the Forerunner.
Date | Day | Activity | Type | Miles | Time (HH:MM:SS) | Avg. Pace (min/Mile) | Avg. Speed | Calories Burnt | Avg. Heart Rate | |||
15-Sep | Mon | Running | Tempo Run | 6.5 | 1:05:08 | 10:00 | 6 | 834 | 156 | |||
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