A Faster 5K
My goal for the Jingle Bell 5K is to improve upon my personal best of 26:57 (8:42 pace). I looked up all of my past races online this afternoon, and apparently this was my best time. I’m no speed demon, but it means that there is room for improvement! 
I don’t have specific amount that I would like to shave off my time– I just want to be faster!
To train for the race, I’m using Hal Higdon’s Intermediate 5K Training Program, but with a few of my own modifications based on my personal schedule and interests (yoga, strength training, etc.). It’s an 8-week training program, but because of the timing of the race, I will only be training for 7 weeks, which I don’t think should matter much.
Below is my tentative plan; I’m sure there will be changes, but I’ll update it as much as possible. I’m also going to finally use my Nike + iPod toy, and keep track of my runs, stats and all. It such an awesome gadget, but I’ve barely used it!
I think this will be a fun experience for me. I’ve never “trained” for a road race before; I’ve always just kind of “winged-it,” but I think this is just what I need to stay motivated through the cold, gloomy weather.
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Week
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Mon
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Tue
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Wed
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Thu
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Fri
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Sat
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Sun
|
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10/27
|
3 m run + yoga |
XTrain
|
Rest
|
Rest
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3 m (27:41)
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5 m run (47:48)
|
Xtrain
|
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11/3
|
3 m run + legs
(27:10)
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Rest
|
Rest
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6 x 400 + strength
|
Rest
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3.3 m
(29:22)
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6 m run
(53:04)
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11/10
|
Strength
|
3m run + Yoga
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4.05 m (40:00)
|
Xtrain |
Rest
|
Rest
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5-K Test
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11/17
|
7 X 400 (40:48) |
strength |
Rest
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6.25 m (65:00)
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Rest
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4 m fast
|
6 m run
|
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11/24
|
3.87 m walk (60:00)
|
Rest
|
40 min tempo
|
Yoga/Xtrain
|
Rest
|
5 m run
|
7 m run
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12/1
|
3 m run + strength
|
Rest
|
8 x 400
|
Yoga/Xtrain
|
Rest
|
5 m fast
|
7 m run
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12/8
|
3 m run + strength
|
Rest
|
30 min tempo
|
Yoga/Xtrain
|
Rest
|
Rest
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5-K Race
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