Clara's Clever Spot

I promise I won't post every day but I wanted to post after my first day on my new training plan to get to under 50 minutes on my 10K race . For the very first day I went out gently at ran just under 4km at a slow pace. I was running in city traffic and there were a lot of stops along the way. I didn't bring my watch or phone with me, so I don't know what my pace was and that's ok because I'm not supposed to care! I then went to the treadmill at my gym to run at pace. After a short warm-up, I ran as planned to get to a 7 minute pace for 1km. I need to learn how to translate my treadmill's velocity setting to achieve the correct pace. After some experimentation, I settled between 8 and 8.5 to get a 7-minute pace. I was feeling really good after running this paced kilometer, so after a short rest, I ran another half kilometer at the velocity setting of 10, which worked out to a 6-minute pace. That's a good preview for next week, where my goal is to r

I am going to run a 10K race in four weeks and my goal is to improve my time to under 50 minutes. The last few 10K races I have run have all clocked in at just over one hour. I was reading an article about continuous improvement and decided to apply that thinking to my training program over the next month. I'm going for minor improvements every day and every week. I'm going to measure improvement in both the time I can run a "race pace" kilometer and the total number of kilometers I can run at "race pace." The twist is that my "race pace" will continuously get better every week. So each weekend, when I'm doing my improvement testing, I should be running more kilometers and I should be running them just a little bit faster than the week before. If all goes well, I will be running 10K at a pace of under 5 minutes per kilometer by the time of the race. This is my plan: Starting Weekend (this weekend) Taking is slow and easy to get