Training Journal – 10 July 2026 Endurance Over Speed

Today’s session was a reminder that not every run needs to be about chasing a faster pace. After several workouts this week in the 4:30/km range, I made a conscious decision to back off the intensity and focus on endurance instead.

Rather than completing shorter running intervals, I increased each effort to 2 km. The session followed a simple pattern: a 1 km walk, a 2 km run, repeated three times, before finishing with a walking cool-down.

Session Summary
Distance: 11.42 km
Time: 1:25:06
Average pace: 7:27/km
Average heart rate: 119 bpm
Maximum heart rate: 149 bpm
Active calories: 776 kcal
What Went Well

The longer running intervals felt comfortable at the reduced pace, allowing me to stay relaxed and keep my heart rate under control. Even after more than 80 minutes of exercise, I was able to finish with my fastest running kilometre of the session at 5:18/km, which showed I had paced the workout well.

Reflection

It’s easy to think that every session should be faster than the last, but long-term progress comes from balancing hard workouts with controlled endurance sessions. Today’s run wasn’t about setting records—it was about building the aerobic foundation that supports faster running when it matters.

Training is a marathon, not a sprint. Some days you push the pace; other days you build the engine.

Today was about building the engine.