M: 5M
9:34, 8:50, 8:44, 8:41, 8:45
Connect: 21M
T: 8M
9:21, 9:27, 9:05, 8:29, 8:04, 7:58, 8:51, 8:38
MR10(W): 50M
W: 10M
9:33, 9:32, 9:24, 9:34, 9:14, 9:19, 9:18, 8:37, 9:28, 9:16
890v2: 378M
Th: 2M
9:33, 9:32 - Tired.
MR10(B): 144M
F: 6.5M
9:22, 9:22, 8:51, 8:35, 8:11, 8:31, 4:49
MR10(B):150M
S: OFF
Su: 14M
AM: 4M
9:05, 8:25, 8:05, 8:38
890v1:370M
PM: 10M
9:39, 8:58, 8:44, 8:40, 8:43, 9:02 (pit stop), 8:53, 8:56, 8:50, 9:19
MR10(B): 160M
A lot of the slow/fast times at the start/end of some of my runs are because I'm running in a hillier area after moving. Since this is a new area I was easing into running down the hills, but have started letting myself open up and run fast. For instance, last night I was at 9:36 pace at 7.13M when I crested a big hill and dropped down to 4:17 pace at 7.29M before leveling out and coasting in.
Week: 45.5M
You're getting a pretty good base in. I mapped out a block of training, but its a little on the aggressive side:
ReplyDeleteWeek #1
Mo- am: 4miles easy
pm: 2miles warm up, 3x1K in 4:10ea (3min rest), 1mile cd
Tu- 5 mile recovery run (Band Walks, 100 sit-ups, 20 eccentric calf drops ea. leg)
Wd- 4 miles easy
Th- am: 3miles easy
pm: 2m wu, 4x400m in 1:26 ea (2min rest), 1 mile cd
Fr- 5 mile recovery run (Band Walks, Calf Drops, Planks, 40 push ups)
Sa- 4 miles easy
Su- am: 3m easy
pm: 2m wu, 4x200m in :43 ea (jog 200 rest), 2m cd
Week #2
Mo- am: 4miles recovery
pm: 4m easy (Band Walks, 100 sit-ups, 20 eccentric calf drops ea. leg)
Tu- 4miles easy
Wd- 4 miles easy
Th- am: 3miles easy
pm: 1.5m wu, 4x1K in 4:10ea (3min rest), 1 mile cd
Fr- 5 mile recovery run (Band Walks, Calf Drops, Planks, 40 push ups)
Sa- off
Su- am: 3m easy
pm: 1.5m wu, 5x400m in 1:26 ea (2min rest), 1.5m cd
Week #3
Mo- am: 4miles recovery
pm: 4m easy (Band Walks, 100 sit-ups, 20 eccentric calf drops ea. leg)
Tu- 4miles easy
Wd- 4 miles easy
Th- am: 3miles easy
pm: 1.5m wu, 5x1K in 4:10ea (3min rest), 1 mile cd
Fr- 5 mile recovery run (Band Walks, Calf Drops, Planks, 40 push ups)
Sa- off
Su- am: 4m easy
pm: 4m easy
Week #4
Mo- am: 3m easy
pm: 1.5m wu, 6x400m in 1:26 ea (2min rest), 1.5m cd
Tu- 4miles recovery (Band Walks, 100 sit-ups, 20 eccentric calf drops ea. leg)
Wd- off
Th- am: 3miles easy
pm: 1.5m wu, 2x1K in 4:10ea (3min rest), 1 mile cd
Fr- 3 miles recovery pace
Sa- Find a 5K race or run 5K time trial
Su- 5m recovery (Band Walks, Calf Drops, Planks, 40 push ups)
Week #5
Mo- off
Tu- 4 miles easy (Band Walks, 100 sit-ups, 20 eccentric calf drops ea. leg)
Wd- 4 miles easy
Th- am: 3miles easy
pm: 1.5m wu, 8x400m in 1:26ea (2min rest), 1 mile cd
Fr- 5 mile recovery run (Band Walks, Calf Drops, Planks, 40 push ups)
Sa- off
Su- am: 4m easy
pm: 4m easy (Band Walks, 100 sit-ups, 20 eccentric calf drops ea. leg)
Week #6
Mo- am: 3m easy
pm: 1.5m wu, 3x400m in 1:26 ea (2min rest), 1.5m cd
Tu- 4m recovery
Wd- 3m easy
Th- am: 2m easy
pm: 1.5m wu, 1 mile TT, 2m cd
Fr- off
Sa- off
Su- off
Note that Week 4 calls for a 5K (if my math is right that would be 10/6). Let me know if that is a problem.
ReplyDeleteAlso, Week 5, becomes the last setup week for a 1 mile TT during wk6, but if you would rather try to run another 5K on or near(10/20), you could run a 5K specific workout. You might want to decide after your first 5K.
You will have to tell me how the workouts feel. I think they will feel a bit on the easy side, but they could start to have cumulative effect later on. So, I would try to stay on pace, even if it feels a little slow.
Awesome! I've been enjoying this base building stuff, but I have to admit that the last week or so I've been wanting some direction. This does look aggressive and I'm looking forward to starting it next week. Thank you!
ReplyDeleteI'll have to look into the 5Ks around here to see what's going on next month. Hopefully there's something that'll work. Thanks again!
ReplyDelete