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Zombies Run 5K week 2
I had a hard time motivating myself to go out in this heatwave, and I thought, some novelty might help. So I had a go at a workout from week 2 of Zombies Run 5 K training.
Zom25K is structured very differently from the C25K programmes I'm used to (mostly the NHS one but others I've seen are roughly similar). Instead of a steady progression of 1 minute, 90 seconds, 3 minutes, 5 minutes, it goes from 15 second intervals to 30 second intervals to... 5 minutes??? I've been doing 6 x 90 second intervals as fast as I can push myself, so changing to 5 x 30 seconds felt like a big step down. Especially since the app recommends that you run these intervals slowly; I feel that I am not going to build up my fitness meaningfully by running slowly for 30 seconds, so I ran as fast as I could bear to in the heat.
The other thing that's different about Zom25K is that in the early weeks it suggests you finish out the workout with a long 'freeform' segment where you can choose your own balance of running and walking. I think I would have had a really hard time with that if I were a complete beginner to running, but in this case I jogged slowly for 5 minutes, walked for 3 minutes and ran a bit faster for the last two minutes.
My total distance over 30 minutes was 3 km; I wasn't really expecting an amazing pace when it was boiling hot and I spent less than 10 minutes of the workout actually running. So I think that was a useful workout, but I am probably going to go back to the more conventional programme, possibly with the normal Zombies game later on when the runs get long enough to be boring.
Zom25K is structured very differently from the C25K programmes I'm used to (mostly the NHS one but others I've seen are roughly similar). Instead of a steady progression of 1 minute, 90 seconds, 3 minutes, 5 minutes, it goes from 15 second intervals to 30 second intervals to... 5 minutes??? I've been doing 6 x 90 second intervals as fast as I can push myself, so changing to 5 x 30 seconds felt like a big step down. Especially since the app recommends that you run these intervals slowly; I feel that I am not going to build up my fitness meaningfully by running slowly for 30 seconds, so I ran as fast as I could bear to in the heat.
The other thing that's different about Zom25K is that in the early weeks it suggests you finish out the workout with a long 'freeform' segment where you can choose your own balance of running and walking. I think I would have had a really hard time with that if I were a complete beginner to running, but in this case I jogged slowly for 5 minutes, walked for 3 minutes and ran a bit faster for the last two minutes.
My total distance over 30 minutes was 3 km; I wasn't really expecting an amazing pace when it was boiling hot and I spent less than 10 minutes of the workout actually running. So I think that was a useful workout, but I am probably going to go back to the more conventional programme, possibly with the normal Zombies game later on when the runs get long enough to be boring.
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The other thing I found a bit frustrating about Zom25K is that the workouts get increasingly longer, up to an hour, which is quite hard to wedge in three of those each week.