If you have been reading this section of the Runners' Edge Club email for weeks now and aren't sure if you are a part of this group, ask yourself do you want guidance to run a personal best for 5-10K? Then this group is appropriate for you.
Alot of you have been sharing some summer racing goals with me. Keep the feedback coming and I can provide a roadmap for you. The first step in achieving these goals is to be accountible and be consistent. This clinic is always changing and depending on the attendance, interests and abilities I will continue to tailor the clinic appropriately.
Tuesday at 6:15 pm
6 to 8K with 2 x 1K Cruise Intervals
-At 3K & 5K insert a 1K interval at a tempo effort.
-- How fast is a tempo effort?
-- Corresponds to a 45 to 60 min Race Effort.
Thursday at 6:15 pm
Intervals: 300m Repeats.
7 x 300m @ 5K race effort or faster.
Recovery: 1 min walk (or 100m) then very easy jog back to start your next 300m.
For goal times, see bottom of post.
Saturday at 8:00 am
40 - 55 min Easy
Keep it easy, good mechanics!
- Stop and stretch as needed at Mother Theresa, take water as needed.
Read about long runs here
How to progress the long run?
I would prefer that you increase distance, maintain for 1-2 weeks before progressing the distance again. Further and faster is nice, but doing the same pace, distance and terrain while feeling more relaxed is also a great sign of adaptation.
300m interval goal times based on 5K.