5k Training: Week 1

One week of 5k training complete, ten weeks to go. My week wasn’t exactly as planned, but since I only ran 52 miles in January, I can’t say I am surprised by my current lack of fitness. I managed just under 30 miles for the week, a bit shy of my targeted 35-40 miles per week.



Distance: 6.0 miles
Pace: 2 miles @ 10:14, 5 x 2:00 @ 6:30 [3:00 recovery], 1.15 miles @ 9:17
Comments: Very happy with how my first speed workout of the year turned out. More details here.


Distance: 5.5
Pace: 8:38


Distance: 4.5 miles
Pace: 9:15 avg
Comments: I was hoping for about 7 miles on Thursday, but ended up cutting it short. I was having a lot of pain in my lower legs/shins and didn’t want to risk injury. When I was logging my run, I realized it was probably my shoes. They had just reached 370 miles. The exact same mileage as when I retired their predecessors. This brings me down to just one pair of shoes in rotation, so it is time to start shopping.


Distance: 5.14 miles
Pace: 8:53
Comments: Since I didn’t make it to run club on Wednesday I made plans to run with my friend Ty and one of her Tri Club friends, Jen.


Comments: Unscheduled rest day. I spent the morning cleaning my house and the afternoon visiting my in laws. By the time I was free to run I was exhausted.


Distance: 8.0 miles
Pace: 9:20
Comments: Another run that ended up being shorter than anticipated. I was aiming for 10 miles, but after 6 miles I knew I wasn’t going to make it. I might have pushed it up to 9 miles had I known that I was going to end the week just shy of 30 miles.


7 thoughts on “5k Training: Week 1

  1. Holy cow, a target of 35-40 miles for week 1? What are you planning to peak at?

    I think it would bug me too to end just under 30 and know that if I had just added that one more mile somewhere…haha. You did good work though. You're now in a training cycle where your hard speed workouts are more important and since you nailed that, I think you can call this week a success. A few easy miles here and there won't make a difference this early on in training!


  2. Haha, my weekly target will actually be staying the same all season! Definitely not going to be running 40+ weeks for a 5k (or at least not this year!). Like you said it's the hard workouts that are going to be my priority, not the volume/endurance work.

    I was actually feeling a bit disappointed in my week as I wrote about more and more missed miles, but you are absolutely right. A few extra miles at this point really won't make a huge difference unless they pushed me towards an injury. And based on my low mileage in January that definitely could be a possibility.


  3. I think I am just (slowly) getting back into the groove of running regularly. I took almost 3 full weeks off in January and I can tell that it really set me back in terms of fitness. But I agree, resting when you need to is always the right choice!


  4. Great week! I'm excited to see how this 5k training goes. I'm sure I missed it but what type of plan are you following? I've never specifically trained for a 5k but I would love to one day once I reach my BQ goal 🙂


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