Week 1-3 Training Recap


Today I’m just over 3 weeks into the running program my personal trainer set out for me when I said I’d signed up for Run Melbourne.
The program had 5 runs scheduled a week; 2 shorter cardiac output runs (130-150bpm), 2 Fartlek runs and a long cardiac output run. For the most part I’ve stuck to the plan as best as possible, subbing in either rowing or cycling when I should have completed my long cardiac output run on a Sunday.
Cardiac output running is quite possibly the most boring part of my week and also somewhat embarrassing to post to Strava. For me 130-150 bpm equates to jogging at little more than a brisk walking pace. I average somewhere between 8:30 and 9 minute km, depending on the summer temperature and how mush rest I’ve gotten. Clearly I’m not winning any land speed records in the near future.
I’ve persisted through the cardiac output runs with the promise it will improve my pace exponentially and that within months I should be at 6 minute kms within this heart rate range. Despite knowing someone who stuck to this plan and had great results, I have to admit I was not a true believer. I’m the definition of a skeptic; if it sounds too good to be true, it probably is. This firmly falls into the too good basket.
While its yet to be seen whether I can master the mythical 6 minute kms, I have seen a huge improvement in my pace. The office running group dragged me along today and I wiped almost a  minute per km off my last effort in late December. In fact its been my best run tracked on Strava ever.
Here are the stats to prove it:



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