For example, Michael and I are running the Rock The Crossroads 5K in about 3 weeks on July 27th. It's an evening run. I think it starts at 7:30PM. And this time of year that could mean 100+ degrees at the starting line. I want to run it really well, but I'm a notorious morning runner. So to start prepping a little for the race, I plan on doing a few speed workouts in the evening. I know a lot of people run after they get home from work, but I just seem to train better before most roll out of the rack. I figure if I train for a few weeks in similar conditions at faster paces, a 5K in the evening will be no big deal.
|Training last year at Campbell Jr. High track (as a taxpayer, I fell like I'm entitled)|
Below is tonight's condensed Speed Workout info and splits. (By the way, in response to a question I received not too long ago ... yes, I post A LOT of workout info. Not because I think I'm fast. I'm obviously a little above average, but I'm never gonna blow anyone away. Not because I think it's unique. I know a lot of runners use these same drills. But because I just really enjoy reading other folk's workout info regardless of pace or ability. I find it interesting and I learn from it. So anyway - that's why there's always workout info on blog.) Here's tonight's workout ...
2 mile warm up (8:22 & 8:13 with some striders at the end of the second)
800M #1 - 2:48 (5:36/mile pace)
400M recovery - 2:00
800M #2 - 2:48 (5:36/mile pace)
400M recovery - 2:34
800M #3 - 2:49 (5:38/mile pace)
400M recovery - 2:18
800M #4 - 2:48 (5:36/mile pace)
400M recovery - 2:20
800M #5 - 2:50 (5:40/mile pace)
400M recovery - 2:20
800M #6 - 2:44 (5:28/mile pace)
400M recovery - 3:00
1 mile run - 6:20/pace
1.5 mile cool down, total of 9 miles
It was hot. And my legs were pretty dead after the faster run I did yesterday morning. Plus, it wasn't the longest of workouts. As my marathon conditioning builds I'll eventually lengthen it a little. But overall it felt great to get down closer to a 5:30/mile pace for my speed work. It's probably where I need to be to accomplish what I want to accomplish this fall. I think it's doable. It was a good run. Hope your week's going well!
... be great today!