Well, as a “well done” present to myself after the 10k last week, I made a couple of purchases… First was entry into the Bristol half marathon in September. Second was a heart rate monitor (a cheap one, only abou £20 from Amazon) and a book about heart rate training (Maffetone’s Big Book of Endurance Running). After spending a couple of days reading, I decided to follow
Week 25
Well, that was good fun! Ran the Bristol 10k this morning with a time of 51 mins 11 secs in my Luna sandals. That’s actually my best time since I set my PB about 5 years ago of 48mins something. What makes me feel even better about it was that this came off a 6 week training plan, which I started 2 weeks after almost 3 months off training after my achilles injury.
I decided on my Lunas
HIIT High intensity interval training session for runners
High intensity interval training has been proven by recent research to have dramatic effects on exercise performance. It is remarkable because of the seemingly low volume of work required to bring about these changes.
Amazingly, a total exercise duration of just 15 minutes in a 2-week period can improve aerobic performance by 10%-20%.
This should be very exciting for anyone, but particularly those
Week 24
- Total weekly miles
8.5 miles.
- Number of running sessions
2.
- Total weekly barefoot mile
0 miles.
- Number of barefoot running sessions
0.
- Running terrain
Mostly flat, on a mixture of pavement and mud.
- Ground surface of barefoot runs
N/A.
- Runs in minimalist shoes, e.g. Five Fingers.
Lunas on my shorter run, RunAmocs on my long run. I had to miss a session this week because of some foot pain. I didn’t want to push through it, especially this close to the 10k. I think the pain might have been from over-tightening my Luna laces. Seems I have a bit to learn about tying them… Might not
Add Spice to your 10k training
The next step up from our beginners training plans are the Spice plans.
Here is the 10k Spice plan, it’s for new runners who can handle the distance, but want to add just a little quality training to get running faster.
Week 23
- Total weekly miles
11 miles.
- Number of running sessions
3.
- Total weekly barefoot mile
1.5 miles.
- Number of barefoot running sessions
1 (at the end of my 3 mile shod run).
- Running terrain
Mostly flat, on a mixture of pavement and mud.
- Ground surface of barefoot runs
Pavement.
- Runs in minimalist shoes, e.g. Five Fingers.
Luna Sandals on 2 shorter runs (2 and 3 miles respectively), Moc3s on the 5 miler, which turned into a 6 miler. I’ve had the Lunas for a few months now ( I bought a DIY kit, which is much cheaper than a ready-made sandal, and much more fun to make!), but only recently got the