According to the plan I have increased the speed this week. I have experienced fast runs from 8 km/h up to 13 km/h. And I have discovered I can run faster and that my future tempo should be above 9 km/h. I wish I could run all the time at 11 km/h but I think I will stick to 9.5 or 10 km/h for the next few weeks and try to build up the mileage. I am also thinking about having one more exercise per week or to make at least two 90 minute exercises - so I would have two 60 minute and two 90 minute runs in one week. I will try to make more long runs like 40 minutes - 1 hour of running without walking in between.
Here are the statistics of this week:
Distance: 35 km
Time: 260 minutes (4h 20 min)
Burned calories: 2018
Today was a special day for me as I wanted to test my time on 5 km long run. My plan was to give everything I have into this running, run as fast as I can and push myself further that I have ever been. This was the last exercise of the week #14 so it was meant to be a milestone! I wanted to make my personal record on 5 km.
So at the beginning I did some stretching and 10 minutes of walking to warm up. I did approx. 1 km and burned 54 calories.
Then in the “race” I set very hing speed 13 km/h and after 3 minutes I had to lower it down to catch my breath, and then I have gradually advanced to 11 km/h. I found it manageable and for the majority of the race I have maintained this speed. At the end of the race (at 4.2 km) I started to increase the speed again and noticed that I won’t be able to keep it until the end so for the last 200 meters I lowered the speed to 11 km/h again.
My time was: 27 minutes! Great 
and treadmill showed me I have burned 237 calories.
Then I took a lot of time to cool down as I was totally perspired, so I have slowly walked for13 minutes (approx. 09. km).
Altogether I have lost approx. 334 calories, ran/walked for 6.9 km, my average heart rate was 144 and highest 181 beats per minute. Great run but I think I have never run so fast for so long.
- 10 minutes of warming up
- 20 minutes of running at 9 km/h and 1% incline
- 5 minutes of walking at 6.5 km/h and 1% incline
- 20 minutes of running at 9 km/h and 1% incline
- 5 minutes of walking at 6.5 km/h and 1% incline
- 20 minutes of running at 9 km/h and 1% incline
- 10 minutes of walking to cool down
Calories burned: 717
Distance: 12.1 km
Time: 90 minutes
This was one of the hardest exercises this year … tomorrow will be a rest day!
- 10 minutes of warming up
- 10 minutes of running at 9.5 km/h and 1% incline
- 5 minutes of walking at 6.5 km/h
- 10 minutes of running at 10.0 km/h and 1% incline
- 5 minutes of walking at 6.5 km/h
- 15 minutes of running at 9 km/h and 1% incline
- 5 minutes of walking to cool down
With this exercise I have finally started to increase speed and I found out that I can run quite comfortably at 9.5 km/h. 10 km/h is still a little hard to maintain more than 10 minutes but I’ll try to make a biger number of short fast runs.
In this exercise I have managed to burn 490 calories, I ran/walked 8.2 km and this is (I think) the longest distance I have made in one hour.
- 10 minutes of warming up
- 40 minutes of running at 8.5 km/h and 1% incline
- 10 minutes of walking to cool down
7.8 km in 60 minutes and 477 caories burned.
