Now that winter is here and it is cold and messy outside, I typically stop running. Last year, I didn’t run from December until late March, and as you can imagine it was hard to start back up. I felt like I was starting over (something you really don’t want to do!) Luckily, after some initial difficulties, I was able to get back into running shape and ended up running strong all season.
However, this year, one of my goals is to improve my 5K and 10K times over the last two years. In 1998, at my peak, my best 5K time was 21:41 (6:58 pace). Since I’ve started running again (about 3 years ago), my best time has been 25:52 (8:19 pace). This year, I am shooting for beating 24 minutes or 7:44 pace.
Also in 1998, my best 10K time was 46 minutes, (7:24 pace). My most recent best has been 53:01 (8:32 pace) For this year, I have set a 10K goal of under 50 minutes, or an 8 minute per mile pace.
I think these goals are reasonable…Tough, but doable.
Here is my plan:
I have done minimal speed work over the past few years (2-3 track workouts each year and the occasional race). This year I plan on regularly going to the track. Even if it is hot or rainy, or if I’d rather be doing something else! And I plan on running at least a little during the winter.
Since I really find it hard to run on a treadmill due to boredom, I have decided to use my treadmill running to do some speed work. So far this month, I have done three sessions of interval training. The interval workouts keep my mind occupied and so they aren’t as tedious as simply running on the treadmill. This is my most recent workout :
- 5 minute warm up at a 9:30 pace (treadmill mph setting 6.3)
- 10 minutes of the following intervals (for a total of 7 speed intervals)
- 30 sec at 7:30 pace (8 mph)
- 60 sec at 9 minute pace (6.6)
- 5 minutes cool down at 9:30 pace
I have all sorts of “fun” interval patterns to try, I’ll keep you posted
Also, if you are like me and prefer to use minutes per mile pace rather than mph, here is a handy conversion guide from HillRunner.com