Well, here I am in the final week of the Couch-to-5K Running Plan. I finished up day 2 yesterday, and like the rest of week 9, day 2 calls for a 5-minute brisk walk, followed by 30 minutes of running. This run was done outside, using a 1/2 mile loop in the neighborhood. The temperature was in the upper 40s, with no precipitation. With this run, I wanted to try doing negative splits, and pace myself for a strong final mile, and ideally all 3 miles in under 30 minutes.
I started off nice and slow (too slow, really), but was able to pick up the pace with each subsequent lap. Unfortunately, my start was slow enough that I didn't make it in under 30 minutes, but I came really, really close. On the bright side, I succeeded in doing all negative splits. Here are the details from yesterday's run:
Splits (.5 mile, in minutes:seconds):
- Lap 1: 5:40:15
- Lap 2: 5:18:14
- Lap 3: 5:10:81
- Lap 4: 5:05:58
- Lap 5: 4:41:28
- Lap 6: 4:38:02 (4:16:10 running + 0:21:92 walking after my 30 minutes ended)
Additional Details (running portion):
- Distance Covered: 2.98 miles
- Duration: 30:00
- Avg. Speed: 5.96 mph
- Avg. Pace: 10:04/mile
There's one more run left for me in the Couch-to-5K Running Plan, Day 3 of Week 9. I'll be doing that run tomorrow, and then taking it easy Thursday and Friday, then the Jingle Bell Run 5K is on Saturday. Wish me luck!
by Bryan at 8:39:00 AM | 
Health and Fitness | Permalink
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