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28 June 2012

Plan for Next Three Months - Need for Speed

After running 21K last Sunday, i feel like my body is not yet ready to run 21K on a weekly basis. There are no major problems but i could see my body is taking little more time to recover. No knee pain, ankle pain or discomfort. But i don't feel the urge to run which i would be sensing after a break for couple of days. I m concluding that my body is taking more time for its recovery and i hope that it recovers stronger.

So far, my running is successful because i have always tied my running with a specific goal like running for 30 minutes to running a self-paced half-marathon. The next target is "Need for Speed".

In next three months, my goal is to
  • run 5K under 30 mins
  • and possibly run 10K under 1 hour 10 mins
In order to achieve it i have to increase my speed by 3 kmph for a 5K and 5 kmph for 10K.

Can i achieve it? Only the time can tell.

Next Month:
  • Reduce mileage by 10% and increase intensity by 10% every month for next three months before raising the mileage & retaining the intensity. To be in safer zone.
  • No 21K for next three months. 
  • 15K would be my longest run (once per week) and 10K on other days (3 days per week). My week should be - 10K, 10K, Rest, 15K, Rest, 10K (little more intensity), Rest