This was my second training run for the Vitality 10,000 in September, and the aim was to begin extending the distance while keeping things reasonably controlled.
I covered 4.89 km in 40:25, averaging 8:15/km. After a five-minute warm-up, the main running section was 4.01 km in 30:23, at an average pace of 7:35/km. I felt strong afterwards and rated the effort 5/10 – hard.
My average heart rate was 129 bpm, with a maximum of 146 bpm. Garmin classified the session as Threshold (High Aerobic), giving it a 4.3 aerobic training effect. I finished with 58% stamina remaining, while cadence during the main running section averaged 168 spm.
Compared with the first run, this was a definite step up in both distance and effort. There’s still plenty of time before the 10K, so there’s no need to rush the progression.
Another positive session. The goal now is simply to keep building the distance gradually towards 10 km in September.