I don't have a particular time in mind yet - although with my PR at 26:21, I'm assuming it will start with a 25 (or smaller). That means I'll have to average an 8:00 to 8:30 per mile pace over the 3.1 miles. For me, that will not be easy - but I'm up to the challenge!
The race I have my sights on is my neighborhood 5K - the Kentlands/Lakelands 5K - on August 30. The training plan that I'm going is use is from July's Runner's World. It is not posted on-line, so I posted my copy here. The plan has four main runs per week - along with other days that say "easy run, cross-train or rest" - guess which I'll be doing ;-)
It's an 8 week plan, which makes this week the start. Since I gave blood yesterday, I will miss one of the runs - most likely the run that was going to be today - a 2 x 10min tempo run. However, I did run 5.5 miles on Monday, so I'll take that as an exchange.
The cool thing about this program is that there are many different types of runs: Hill Sprints (I'm going to have to find a 100m hill close to me...before Thursday), Tempo Runs, Short Strides (50m bursts at max speed), Long Strides (150m runs at "mile pace"), 1 and 2 mile Time Trials, along with the Intervals and Endurance runs that I am used to. Another interesting twist - the Interval runs are done at different length intervals - 600m, 1200m, 1600m, 400m, 1000m.
One thing is for sure...it is going to be interesting following this plan.
2 comments:
Sounds like a good plan! I'll be interested to hear how it goes for you.
I'm in week 7 (!!) of my marathon training. So far, so good!
Any of your goals would have been good. I like the idea of this one though, Mike, as a change of pace for you.
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