This Saturday i’m hopping in a 15k race. I am familiar with the course as several of my runs are in and around the area. I do not expect much of the race as I’m still in the off season for outdoor. The past 12 weeks i have ran 490 miles with most weeks between 50-55 miles. There were two down weeks during the holiday of low 30’s. XC 5k pb of 18:13 from October.
Main workouts for January:
1/28
6x 800 @ 3:02 w/ 200 rec in 65s
1/25
2 x 4 x 300 @ 53 w/ 60s walk/jog rec after rep. 600m rec after set
1/18
1600 1200 800 400 in 5:36 4:17 2:40 72 w/ equal time rest.
1/16
5 miles out in 41:44 back in 33:58
1/13
3 miles tempo in 19:10
1/09
10k longer tempo in 42:32
My plan for Saturday Morning is to find someone to glue myself to for the first 10k then work the last 5k.