Running A Sub-30 5K Week One

Last week was a solid week.

Run A Sub-30 Minute 5K Training Plan

My new training plan (from the June 2012 issue of Runner’s World) is a five-week plan to run a sub-30 minute 5K. This is a big running goal for me in 2012. Week One consisted of speed work, tempo, two easy, and one long run. I was also able to fit two days of double workouts to fit in my new weights routine. I am even starting to feel comfortable and confident moving around the weights area.

It could be in my head, but I am already starting to feel faster. One reason why I have not seen as many gains in my speed is that I find it more comfortable to run at an easy pace. Never wanting to push myself too hard, I relied on the same pace for too long. It seems obvious, but having to push yourself is a concept I am just starting to learn.

The plan is much lower mileage than I am used to being in half-marathon training mode for the past eight months. This is a good thing. I needed a mental break from running long (to me) distances. Focusing on shorter distances is great for Florida this time of year. As I found out on my run on Saturday (which was going to be my six-mile long run) which I totally blew up. The heat just got to me and I had to call it. Luckily, I had time to fit in the run on Sunday (on a treadmill in air-conditioning at the gym).

Even though my run was much less than stellar, I ran at the future site of Ironman Florida and the triathletes were out in full force. Tons of runners and cyclists practicing the route for May 20th. It is so exciting to see other people discover the beauty of Lake Eva and the surrounding area.

Lake Eva

What is the most effective way you have found to get faster?

4 thoughts on “Running A Sub-30 5K Week One

  1. Dina I’m so excited for this series! I’m working on a sub-30 as well (I was 55 seconds off in my first 5k) and feel the exact same way you do – my slow pace is comfortable and it’s tough to push yourself! I’m trying to work on stepping outside of the happy running pace – if I want to get faster, I realize that I have to run faster, it’s as simple as that.

  2. I’ll be honest, I am the Queen of easy paces. LOL! I’m awful at pushing myself. But, I have set a PR in my last 7 races and I credit cross-training. I did incline walking on a treadmill, used a stationary bike (winter is cold in the Northeast), taking a Cardio Kickboxing class, and working with a trainer on core and weights. My first half marathon (Feb 27, 2011) was 3:21:–, my second half marathon (Nov. 20, 2011) was 3:16:–, but my third half (Mar. 18, 2012) was after three months of the above and I finished 2:51:15. So, I’m going with all that stuff as to how I sped up. Now to get a sub-35 minute 5k. :-)

    • That is a ton of PR’s! I really do need to cross train more and will hopefully actual attend one of the classes I’m paying extra for at the gym. I am hoping that being more serious about weight training will give me a boost.
      Dina recently posted..Running A Sub-30 5K Week OneMy Profile

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