10k = 37:27.2 / 1:52.3 / 23
Followed by the now regular short treadmill run, this time 1250m. I’m not sure how much benefit these short treadmill runs are having, but if nothing else it is currently between 5 and 8mins of extra exercise on each session, which can’t hurt. The longer run I did on Sunday had no after effects at all, not a single muscle feeling tired the next day, so I think the short runs are helping. Eventually I’d like to get the end of session short runs up to a couple of miles, and the weekend long run up to 10k+. Once I’m at that point I’ll then look at increasing the pace a little from the fairly slow paces I am currently running at.