Week Two To A Sub-30 Minute 5K

Week Two To A Sub-30 5K

Week Two’s workouts were similar to the first week but a little bit faster and farther.

Speed Work: 8 x 400 at 2:15 to 2:20 with 1:30 jogs in between.

Easy Run: 4 to 5 miles (I did 4 at a 12 minute mile.)

Tempo: 2 miles at 10 minutes per mile.

Long Run: 7 Miles

I did manage to do one weights workout on Thursday.

I feel faster but I am finding how much I hate running on the treadmill. The speed work, because I do not have easy access to a track, is easier at the gym rather than outside but the long run was pushing my limits. I need to remember that the weather is in Florida is not conducive to fast running and being inside will have to work for now.

I did deviate from the plan on Saturday when instead of doing the second Easy Run of 2 to 3 miles I sat in PJ’s all day. J went to Disney with a friend and left me the house to myself. I caught up on TV and enjoyed not doing anything productive.

To sum it all up, I think this plan is working and I cannot wait for my first post-plan race.

New Plan

My exercise sabbatical is over. This past week, I took a lot of time off work, enjoyed the holiday, and relaxed. Running my first half feels great but now I am ready to jump back into a new training plan. This time I decided to try a plan from Runner’s World using their Smart Coach program.

The selections I made to come up with this plan are:

Initial Weekly Distance: 21-26 Miles

Training Intensity: Moderate

Long Run Day: Saturday

This plan is 14 weeks long.

I consider myself a beginner and have been running for less than two years. This plan is more intense than my previous one but graduated enough that it will not be a shock to my system.

Monday: Easy Run Three Miles  & Strength Training

Tuesday: (Supposed to be a rest day but I have plans after work on Wednesday, so I am adjusting the plan.) Six Miles with Four at Tempo

Wednesday: Rest

Thursday: Easy Run Two Miles

Friday: Strength Training

Saturday: Long Run Ten Miles

Sunday: Yoga

I plan on adding daily stretching which will help with increased flexibility and muscle tightness. I have an AM Yoga DVD that I plan on using most mornings before work to make sure I get this in everyday. Having IT Band issues was not pleasant during my first half and I will do anything to avoid it. (Plus I can live without walking around with a slight limp and people asking me if I am OK.)

I only took a handful of pictures on Thanksgiving before the beer drinking and eating took over.

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The table pre-food massacre.

Dennis and Mom

My Brother and Mother.

How do you come-up with a training plan?