I’m about 6 minutes away from getting my 10K down to 60 minutes. For those of you who do 10K in 40-50 minutes, a sub-60 10K may seem like a breeze. But for me, from where I’m at now, it feels almost impossible. It means I need to sustain an average pace of 6 minutes per kilometre for 10 whole kilometers. And to me, that’s fast.
But I’ve got a trusty app that promises to help me, and I’m trying to stay positive about the whole thing because so many people say it’s within my reach. Runkeeper is a run-tracking app that, like most other run tracking apps and among other features, has built-in plans. I’m doing the free sub-60 10K plan. As regular readers may know, I’m keeping it low-key this summer. So the idea of an app that tells me when and how far to run, plays some music while I do, talks to me along the way, and reminds me the day before of what’s coming up appealed to me.
Each week of the plan includes four runs. So far, it’s been easy because each of the runs has been assigned as “slow” and they’ve all been relatively short, with the longest being yesterday’s 6.4K (I think they just converted things from miles, which is why all of the runs are strange distances like 3.2K, which is 2 miles, 4.8K, which is 3 miles, and 6.4K, which is 5 miles). The good news: after one week, I’m on track. I did what the app told me to do.
Four workouts down, 57 to go! Yep. There are 61 workouts in total, over 16 weeks. Officially that will take me to November 7. My goal race is the MEC 10K the week before, on Halloween.
Speed work starts tomorrow: after a 4.8K slow run, I’m doing 2x 20 second intervals FAST with 2:00 in between. And then I’m done. I like the psychology of the approach: small, manageable increases in distance and effort. That’s my favourite game (see my post about doing less).
The main challenge for me, besides the sheer fact of trying to get faster, is to run continuously without walk breaks. I’ve been using the Running Room model of 10-1 intervals, and though I like it and I know that it has a lot to recommend it, I am experimenting with losing the walk breaks during this training.
You can pay for a super duper version of Runkeeper, either by the month or the year, that has all sorts of bells and whistles: more stats, more training plans, a “DJ” for your music, more analytics, workout comparisons and so forth. But I’m happy with the basic, which logs and tracks my workouts. Since I’m aspiring only for the sub-60 10K, the plan they’re offering is just fine with me. If I want more data and comparison, I can always get that from my Garmin on Garmin connect.
I’m interested to hear from others who have used apps or training plans on their own to achieve goals. If you’ve got some experience doing that, please share about it in the comments. Meanwhile, with 13 weeks to go I can’t say yet how successful I’m going to be with the app. As with anything, the first hurdle is always sticking to it. I’ll report back next month about how it’s going. For now, I’m feeling good about it. Wish me luck!