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The Plan

By the 5th of November, I'm hoping to be able to run a 5 minute pace 7km, and by the 12th of November, I'm hoping to be able to run a 5 minute pace 10km. By the 19th of November, I'm hoping to be able to hit a 15km run again, hopefully at a 530 pace. So these are the mini milestones for myself.

So now that I've got my mini milestones set out, how do I achieve these mini milestones? We always should have a plan, a realistic one that we think we can follow. But if things don't go as planned, be flexible and switch it up.

Plan A
31st October Tuesday - 5.21km @ 503 pace, 30 seconds plank x 3 (20 seconds rest in between)
1st November Wednesday - Trail - It was super gloomy. So change of plans - today became fartlek day. Did a 10 minute warmup followed by 5-4-3-2-1 on and off. This got me 7.93 km at an average pace of 5.08 in 40 minutes. 45 seconds plank x 4 (45 seconds rest in between)
2nd November Thursday - Fartlek - Guess this will be trail day then. Change of plans …

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