I’m starting to get really excited to begin incorporating more speed work into my training! Last week’s speed work (alternating easy miles and hard miles) felt so good that I decided to do the same thing this week.
1 mile easy*
1 mile hard: 7:19
1 mile easy
1 mile hard: 7:10
0.5 mile easy
0.5 mile hard: 7:04
0.5 mile easy*
*These distances were actually a bit shorter. Probably closer to .8 for the first “mile” and .45 for the last “half mile.” I ran from my house to a park where there is a 5k course marked with half mile splits. I used the pavement markings to track my all of my hard distances, so I know those are accurate. This is the life of a runner without a Garmin, try not to be jealous.
I was feeling really good after the second hard mile, so I decided to add an extra half mile push. It was getting dark and I didn’t have my headlamp so I didn’t have time to add a full extra mile. The weather has been pretty mild the past few days so the course was almost completely dry pavement, a serious improvement over last week’s run!
This will be my last speed session before my half marathon on February 22. I will have about a week of down time following this race (to be spent in Florida! Yay!) and then it will be time to get serious about the 5k. I’ve started drafting a training plan to take me from the beginning of March to early May (10 weeks total).
|First rough draft|
I based my training plan on the one found in this Running Times article. I made a few modifications to tailor the plan to my current fitness level, because I 100% know I am not ready to jump into 6 days a week of running! I am hoping to slowly start incorporating a 6th day each week during this training cycle, but not every week and not at the beginning of the plan.