５キロを２５分で走る練習

Tsurumi_Gawa river where I am jogging every morning.
It is 3.5km point from the mouth of the river around Morinaga's confection factory and Shimo-sueyoshi fire station.
This is where I usually start running.
The half point is 7km point where 5 chome Komaoka is.
These sequentiol 3 days, I have been running for 14km though they were inefficient training with very low pace so I will run for 5km with high pace and time it.
Only for the distance, I can go for more than 14km.Actually I have already ran 14km.
As I keep training, the pain on my knees and ankles were removed and I find they become much tougher than ever.
The problem is the efficiency of my lung and heart.
I'm sure I'm not confident of my lung and heart partly because of the asthma.
Running 14km or 21km with low pace may be dragging on and waste of time.
First of all, I need to improve my lung and heart.

鶴見川。
河口から３．５キロ地点、河口はつまり東京湾の大黒町とか扇町のほう。
場所は森永製菓の工場や消防署のあたり。
ここをスタート地点としてジョギングをします。
折り返し地点は河口から７キロ地点の駒岡５丁目あたりの橋の手前。


今週は３日続けて１４キロを走ってたがダラダラとしてしまって練習効率が悪いので、タイムを測って５キロを走る。
膝が治り始めている。５キロだとほとんど負担にならない。
５キロを２５分で走る。時速１２キロ。
最後の方でペースが落ちる。
このスピードを保って１０キロ、１５キロと距離を伸ばして、かつ、息が上がらないようにしたい。
足腰は今の時点でハーフマラソンを走れる自信があるのだが、心肺能力が心配能力。