Yes, I’m still on the Hal Higdon 5K Intermediate Training Plan. :)
W7D5: Rest day… so that was an easy one.
W7D6: Supposed to be a five mile “fast” run, but I shortened it to 5K. Ran 3.11 miles in 27:16 (8:46/mi pace) with an average speed of 6.8 mph and a maximum speed 9.4 mph. Splits were 8:23, 8:42, 9:20, and finished out the last 0.11 at a 7:52 pace. Burned about 465 calories.
W7D7: Seven mile long, slow run scheduled. Ran 7.00 mile in 1:11:43 (10:14/mi pace) with an average speed of 5.9 mph and a maximum of 8.5 mph. My 1-mile splits were: 9:30, 10:27, 10:23, 10:19, 11:33, 10:08, and 9:19. Burned about 1050 calories.
Back on the plan. Feeling good.
Times are looking good. You will PR this weekend at the Pumpkin Chase.