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:
Sunday-rest
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!
I love doing the virtual races! :)
ReplyDeleteI'm going to have to check out Galloway's plan. Sounds interesting! I'm intrigued by the idea of only running 3 days a week - especially now that my running time has been severely slashed, and running with a BOB is imminent.
ReplyDeleteYou training looks solid. Speed/sprint work is my weakness. Trying to add that into my runs as well.
Be sure to link this post up! The linky can be found at the bottom of my post today.
Thanks for joining our race and link up! Your training plan sounds really solid to meet your running goals!
ReplyDeleteYou totally got this -- nice job of incorporating cross training in too :)
ReplyDeleteThank you!
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