Tuesday, March 22, 2011

Training Plan the Week of March 21st

Last week something momentous happened: I ran outside in shorts. Yes, it was a bit chilly, but wow, did it feel good. I'm looking forward to more runs in shorts.

Here's the training workout for this week:

Monday: Rest
Tuesday: 3/4 mile at 5K pace with each 1/4 mile in between each, then 4 1/4 miles at 5K pace with 1/10th of a mile between easy, then repeat one 3/4 mile at 5K pace, strength workout
Wednesday: 3 miles at race pace
Thursday: 7 miles, easy, strength workout
Friday: Rest
Saturday: 10 miles
Sunday: 4 miles, rest, spinning, etc.

Training Tip: I often train at my 5K and 10K pace intervals. How do I know what these are? If you haven't raced at these distances before or your last race at these distances was too long ago or your fitness level was dramatically different, then you are going to need to "guess" your pace. I use the Running World pace converter. I plug in my half-marathon goal time to get a projected pace I should run for a 5K or 10K. Of course, nothing is ever perfect and I might not actually run a 10K at that pace, but it's a goal to shoot for anyway.

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