20k training W3 : Fiftyrunstillmay 42, 43 & 44/50 (RunForSteem)

I'm already at my third week of training! Time flies when we run :p

It was quite a demanding week with almost 40 km and 3 hours 11 minutes. Once again I had to arrange my sessions due to bad weather. Spring seems shy this year and I really hope the good weather is going to stay for more than two days soon!

First run: endurance run of 55'

My first run of the week was just my endurance run. I had to do 55' at a 4'38"/km pace. I don't know why sometimes it's 60' and sometimes it's 55'. If someone can shed a light on it, I'll be glad! I managed to do it despite the hills. I felt good during the entire run!

Second run: fast 200m!

My second was more difficult. It was an interval training with 200m at (almost) full speed. The training was:

• 25' of warm-up
• 2 times 5x200m in 37" with 2' of rest between them and 5' between the two series
• 10' of cool down
  
  

As you can imagine, it was quite hard but the rest was long enough so I managed to do all the training at the right pace.

Thrid run: long interval training

I underestimated the last run of the week. I knew it was a demanding one but not that hard. Here is the (very) long session:

• 45' of warm-up at my endurance pace (9 km of warm-up, that's insane!)
• 7x2' at a 4'04"/km pace with 1' of rest
• 10' of cool down

It was of course very long (15.7 km) because of the warm-up and the interval training was hard too because of the short rest. Nevertheless, I managed to do all the repetitions at the right pace. But after that training, I was really exhausted!

At the end it was a good week and I'm glad I need to do hard training. It can only be good for my race in 9 weeks!

Check the Steem Running Project and the RunForSteem Challenge if you are interested in running.