A few weeks ago I signed up for a virtual 5K over at Macke Monologues. I am incorporating this into my training schedule for my fall races. I decided to use this race as a barometer of how well my speed work is going. Back in the spring, I started to work on speed a bit since I was doing okay with mid distances. I could complete them, but I wasn't the fastest. Unfortunately the brutal heat and humidity in Florida isn't helping. It doesn't seem like my time is improving at all. I tell myself that once the cooler temperatures are back, my time will improve. Hopefully, it does.
Anyway, I looked at a few training plans and the one I decided to use is Jeff Galloway's plan. He is the official "trainer" of all runDisney events. He uses a run/walk/run interval method that helps beginners and those prone to injuries. I don't use the intervals, but I know others who are successful with it. I chose his because it is flexible, and you only run three days a week. Since E never has the same schedule, and then was gone, it didn't seem overwhelming to squeeze three runs in during the week. I am tweaking his a bit to fit with my marathon goal of finishing, and my half marathon goal of shaving 10 minutes off my last time. This is what my week looks like:
Monday-core and strengthening workout
Tuesday-run 30 minutes using sprint intervals; 30 second sprint, 2 minute recovery run
Wednesday-core and strengthening workout
Thursday-run a 45 minute tempo run
Friday-core and strengthening workout
Saturday-run either a 5K tempo run, or it is my long run at a sustainable pace (The weekends alternate so one weekend will be a 5K, and the next will be a long run) For instance, this weekend I will run 7 miles, next weekend a 5K, the weekend after that I will run 8 miles, etc)
My fastest 5K time is 28:06. My goal time is 27:49 which would give me an overall pace under 9 min/mi. Breaking the 9 min/mi barrier for an entire run over 1.5 miles would be awesome for me. Let the training begin!