This week marked another solid block in my 10K training plan, and it’s definitely starting to feel like proper training now. The runs are longer, the sessions are tougher, and I’ve even managed to throw in a gym and swim session for good measure.
The plan for Week 7: a mix of interval work, steady runs, and a longer endurance run to round things off. It sounds manageable on paper, but in practice, every run this week took a bit of self-negotiation to even get started. Still, once I got moving, everything clicked, tired legs and all.
Day 1 – Intervals (or “Fast Running, Slow Suffering”)
Workout: 5min warm up → 10min jog → 2min fast run → 2min jog → 2min fast run → 2min jog → 8min steady run → 5min cool down
Distance: 2.42 miles in 30:00
Running: 1.84 mi @ 10’50”/mi
Walking: 0.57 mi @ 17’26”/mi
This was my first taste of proper speed work. Short bursts of faster running, not a sprint, but definitely fast enough to question my life choices. The 2-minute intervals didn’t sound too bad beforehand, but by the end of each one, I was gasping and telling myself this was “fun.” Still, the steady 8-minute finish felt great and reminded me I’m getting stronger.
Tuesday – The Gym & Swim Combo
With a rest day from running, I decided to mix it up. I spent 22 minutes on the bike in the gym, followed by 12 lengths in the pool.
The cycling session left my legs jelly-like, and the swim felt surprisingly tough but rewarding.
I had to dig deep for those last few lengths, and I’ve realised I really don’t like my head going under the water or getting splashed in the face. Definitely something to work on. In true “runner turned wannabe swimmer” fashion, I’ve since gone down a full YouTube rabbit hole of “how to swim properly” videos. I’m now convinced I’ll either emerge as a triathlete… or drown trying to perfect my front crawl.
Day 2 – Steady 20 Minutes
Workout: 5min warm up → 20min steady run → 5min cool down
Distance: 2.97 miles in 36:00
Running: 2.42 mi @ 10’44”/mi
Walking: 0.54 mi @ 18’24”/mi
I went into this one feeling tired from the gym and swim combo, but once I got moving, the rhythm returned. It wasn’t my fastest, but I hit my stride early and enjoyed the run more than expected. Finding new routes mid-run has become my latest habit, partly to keep things interesting, partly because I keep misjudging how far 20 minutes actually takes me.
Day 3 – Long Run: The 35-Minute Challenge
Workout: 5min warm up → 35min steady run → 5min cool down
Distance: 3.69 miles in 45:00
Running: 3.20 mi @ 10’56”/mi
Walking: 0.49 mi @ 20’35”/mi
This was my longest run yet, and I won’t lie, it took some mental strength to get out the door. My legs felt heavy, but once I found a rhythm, everything fell into place. I had to improvise the route again (I swear I’ve discovered every cul-de-sac within a three-mile radius), but it felt great to keep moving for that long.
Finishing that 35-minute stretch non-stop was a huge win. I ended tired, sweaty, and proud, the perfect combination.
Reflections on Week 7
This week has definitely been the toughest so far, not because of any one workout, but because of the consistency it demanded. Every run started with that inner voice saying “just stay home”, but I’m glad I didn’t listen.
I’m noticing more stamina, better breathing, and a growing belief that this 10K goal is totally within reach. The cross-training’s helping too, even if it means occasionally flailing around in the pool like a confused seal.
💜 Why I’m Doing This
All this training is part of my journey to run the 2026 London Marathon in memory of my sister, Rachel, who passed away from meningitis when she was just 18 months old. I’m raising money for the Meningitis Research Foundation, to help fund vital research, awareness, and support.
Meningitis can strike anyone, anywhere, at any time, and it kills within hours. But with your support, we can make a real difference.