So i planned my first 5k but i took a wrong turn here and there... Went walking when it became quite steep up and my calves started killing me afterwards. Went running if i saw people but i was done. Went walking a few more minutes and recovered a bit. Finished the last 2,5km running with a mindset i could do more :). Finished the 6.5 in 40minutes. Im happy with that :)
So I got myself into some trouble by calling in on a drunk friend shittalking "i beat you in x,y,z and running, blablabla" Which resulted in drunk me saying you dont beat me in running. So somehow we end up on doing a 7.5k run which will take place in 4 weeks. I expect his time to be 45m (i got a strava screenshot of him in march doing a 3.83 with 6:14 pace and i assume he will be training for this although he's a heavy smoker)
The problem is I havent really run since i was 17 and am now 36. I do however do 5m rowing or crosstrainer warmups when I fitness and cycle regular to work (25m one way) although thats on a electric bike so i do have a bit of a condition.
Bought myself a garmin to track my gains.
Just did a 2k in exactly 10m , however im afraid I cant keep up with that pace for much longer. Heartrate of 151 max. 56 vo2 max
My general plan is to run 3 times a week, and add 500m every run. Stop smoking (day 4 now) cycle daily to work, skip leg days in the gym (started about 2 months ago after 6months doing nothing because of 2 injuries and being lazy afterwards), lose 2kg
going for a 3k on saturday.
Any tips? Should i try to keep the pace, or should i already focus on slowing down a bit? I've got the time 42.30 in my mind so that would require a pace of 5:40