10k training Running

The week started with me doing a 3.1 miles run around Northallerton my pace was a bit slower because of the snow and ice, I managed a time of 32.03 and pace of 10.19. I then went to the club where we did 1 hour of step aerobics and core work and stand up and sit down on chair doing squat thrusts which I struggled with when we had to lift 1 leg up of the ground and stand up at the same time which I couldn’t do, we did the same as last week where we did step running and high knee step and we did some set as well. I also did some walking and cycling as well. I had a rest on Tuesday from running and just did some walking and cycling around Northallerton. I went to the running club on Wednesday night where we did 3 sets of circuits as a warm lunges, running step, star jump and many more exercise. We then did 8x2 min of running with 1 min rest in between each 2 min. my main aim was to try and keep up with Martyn Coy which I did for some of the 2 min and wasn’t far behind him on the other 2 minutes. I also did some more walking and cycling before I went to the club. With another rest on Thursday were I only did walking and cycling and had a rest from running. I decided on Friday that I would go to gym rather than try and run on the icy paths around Northallerton so I managed 4.5miles on the Treadmill 3.7 on the bike and 1.86 on the cross trainer plus a walk of 3.28 and 2.46 miles on the bike in the morning so that day I managed to do 15.8 miles which is the most I have ever done since I started the challenge last July. I had rest from running on Saturday and only managed 4.27 miles walking and a bike ride in the morning. I went out Sunday lunch time for a 10k training run today but I want to do something different so I did 1 miles loop around Northallerton with a 2 min rest in between each miles and I managed 6.24 miles in under 1hr which is achievement for me because in the 5 years I have been running I have never been able to do that sort of mileage and I took 1 min of my time for a 4.5 miles run which I did at the gym on the Friday. Which takes my running walking and cycling to 59.71 and the miles so far to 1684.03 miles

Monday 6th Feb - Distance: 3.10 mi Time:32:03 Avg Pace: 10:19 min/mi 3 - 31.02
Friday 10th Feb - Distance:4.5miles Time 43:00 1st 2k incline 3.5 level 9 speed 2nd 2k 5 incline and level 9 speed 3rd 3.2k incline 3.5 level 9 speed all on Treadmill because footpath were to icy
Sunday 12 Feb – Distance: 6.24miles Time: 57.27 Avg Pace: 9.12
1 9:48.3 Pace 9:49min/miles, 2 9:15.2 Pace 9:16min/miles, 3 9:22.2 Pace 9:21min/miles, 4 9:15.6 Pace 9:16min/miles
5 8:50.7 Pace 8:51min/miles, 6 10:35.1 Pace 8:48min/miles,7 :20.3 Pace 8:28min/miles


6th Feb - 3.96 miles (walk 0.86 run 3.1) (Cycling 2.98) (2.0 step Aerobics)
7th Feb - 3.55miles walk (cycling 1.84)
8th Feb - 6.9 miles (walk 4.9 run 2.0) (cycling 2.72) circuits 8x2 min running
9th Feb - 2.23 miles walk (cycling 2.72)
10th Feb - 7.78 miles (walk 3.28 Treadmill run 4.5) (cycling 6.16)(cross trainer 1.86)
11th Feb - 4.27 miles walk (cycling 3.98)
12th Feb - 6.76 miles (walk 0.52 run 6.24)

Weekly Total 35.45/24.26
Walk/run total 201.43/57.22
Running Total 86.37/26.0
Walking Total 116.06/31.22
Cardio work out 17.86/3.86
Cycling Total 107.68/32.04