Day one: Endurance. Open Road.
Jog/run 5 "easy miles" followed by four consecutive 100 meter acceleration strides.
An acceleration stride, btw, is basically a runner's crescendo, intentionally building momentum so that you hit your personal max speed by the time you cross the finish line. Mine were more like very awkward sprints. Imagine a clumsy ostrich and I think you'll have a fairly accurate visual. Not to mention the fact that my 5 "easy miles" (there is actually a formula for this!) left me about ready to pass out. Good thing I had my super cool hydration belt with me. :) I'm officially a dork.
And, yes, the belt makes me feel totally legit. And I'm being serious. Like Wonder Woman. All I need are some awesome wrist bands, a tiara, and a lasso. Not sure what I'd do with the lasso while running, but I'm pretty sure I need one all the same.
Day 2: Endurance and Speed. Treadmill.
Run 1 mile at "race" pace (based on personal goal) followed by 1/2 mile at "easy" pace. Repeat for a total of 3 miles.
Day 3: Speed work. Treadmill.
This is where it gets complicated. If you need a refresher on algebraic order of operations, click HERE.
1.) 8 x [1/4 mile at "race" pace minus 15 seconds (WTH?!? See note below for details!) followed by 1/4 mile @ "easy" pace]
2.) 4 x [1/4 mile at "race" pace minus 30 seconds (more math?!?) followed by 1/4 mile @ "easy" pace]
3.) 1 x 1/2 mile at ("race" pace + "easy" pace)/2
4.) Collapse on floor in utter exhaustion.
Days 4 and 5: Endurance. Open road or treadmill.
Jog/Run 4-5 miles at "easy" pace followed by 4 acceleration strides.
Day 6: Endurance and Speed. Treadmill.
5 miles at "race" pace plus 15 seconds.
Additional Notes:
1.) For an easy run mapper, try http://www.walkjogrun.net/. Very easy to use. Create your own route, or search the database.
2.) I prefer the treadmill for speed runs. I'm simply not experienced enough to gauge or hold myself to faster paces without constantly checking my phone app (I use My Tracks to monitor my route and pace). While I love keeping track of my pace on easy runs (I check during my 30 second recovery walks at the end of each mile, which are marked on my running route), the constant checking required to monitor faster paces is very distracting for me.
1.) For an easy run mapper, try http://www.walkjogrun.net/. Very easy to use. Create your own route, or search the database.
2.) I prefer the treadmill for speed runs. I'm simply not experienced enough to gauge or hold myself to faster paces without constantly checking my phone app (I use My Tracks to monitor my route and pace). While I love keeping track of my pace on easy runs (I check during my 30 second recovery walks at the end of each mile, which are marked on my running route), the constant checking required to monitor faster paces is very distracting for me.
3.) Those pesky "plus/minus x seconds" mean x-seconds faster (minus) or slower (plus) than the indicated miles/minute pace. In other words, since my 5K goal time is 29 minutes, that makes my race pace about 6.4 mph, or a 9:19 minute mile. Minus 15 means a 9:04 mm, or a pace of about 6.6 mph. Minus 30 means an 8:49 mm, or a pace of about 6.8 mph. Plus 15, a 9:34 mm at about 6.3 mph. You get the idea. (I used the aforementioned link, pictured below, to help me calculate these numbers.)
Have I mentioned today how much I love the Internet?!?
Happy running!
Happy running!
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2 people with something to say:
Officially a dork? I say officially smart! I used to feel soooo crappy after 6 miles or more without water. My running has been so much happier since I got my water belt for Christmas. I cant' imagine not having water now! Good job and good luck!!
:) Thanks, Celia!!! Someday I'll be able to keep up with you!!! Someday....
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