Today (28th Jan), I feel it is time for me to do a full run instead of the usual interval training. I have been doing “5 min run, 1 min walk” training for the past 1 week, and think I should be ready for a full 30 minutes run. Obviously I need to adjust my pace to ensure I can sustain through the entire 30 minutes.

Since it is going to be a 30 minute long run, I start the run with a slow but steady pace.  Since the aim of the run is to keep running without stopping, I have to regulate my pace between 7min/km to 7.30min/km at regular interval. Perhaps I could have push myself further, but the run turns out to be a relaxing one. That said, I have to stop at 29th minute due to some logistic constraints.

Most importantly, I have completed a 4km run without stopping. The systematic training that I have been through in the past 6 weeks, which saw 30 running activities, has finally paid off.