Base 7km Run
My previous run I maintained a pace of 5:00/km for nearly 6km. So I did an easy 7km run this time in preparation to do 7km at the same 5:00/km next time.
Good run today, not too difficult. Late night gym session, got back at almost 11pm.
Building a solid base for your running goals is crucial, and an easy 7km run at around 5:50/km pace is a great strategy to improve endurance without overexerting yourself. From my recent experience, maintaining a steady pace over this distance helped me gradually adjust to running longer while keeping my heart rate at a manageable level, averaging about 143 bpm during the session. Running on a treadmill offers the convenience of controlling pace and incline, which is especially useful for late-night workouts when outdoor conditions might not be ideal. It's important to listen to your body during these sessions — an easy pace run should feel comfortable and sustainable, helping you build aerobic capacity without fatigue. I tracked my run using Garmin, which showed a consistent pace and gave me valuable data on time, distance, and calories burned. This kind of feedback can motivate you to stick with your training plan and track your improvements over time. Also, integrating workouts like these after a gym session allows for a balanced approach to fitness, combining strength and endurance training. Planning your runs in preparation for hitting a target pace in upcoming runs — like moving from 5:50/km to 5:00/km — can help increase confidence and performance gradually. Remember to stay hydrated, get enough rest, and fuel your body properly to support your running progress. Following a structured approach to build pace and endurance will ultimately make your runs feel easier and more enjoyable.
