April 13, 2011

  • 5K Training (setting goals)

     

    While I take a short break from long distance running- I will for the next couple months work on my 5K time.  My goal will be to break my personal best of 24 minutes, and 44 seconds (7:52 pace), by bring it down below 23 minutes. 

    I've gained a few pounds over the last few weeks - but plan on bringing down to the weight to 185 lbs by the end of these training period. 

    I found this running schedule on line and figured it was time to use an advanced training schedule. 

    • Crossing-training (CT),  (biking, swimming, elliptical trainer) at moderate effort
    • Interval workouts (IW):  4 x 400 would be four hard 400s, with a 400 m recovery in between.
    • Wednesday and Saturday runs: Easy Pace
    • Tempo Run:  Run with 5 to 10 minutes easy running, then continue with 15 to 20 minutes running near your 10K pace, and finish with 5 to 10 minutes cooling down.

    In the beginning God created the heavens and earth.  (Gen. 1:1)