Currently running anywhere from 50 to 65 mpw
M/T/Thu/Fri Usually easy 7.5 to 8.5 mi
W workout
S trail
Sunday long run (14-15mi)
Wednesday workouts are where I am the most interested in feedback.
Ran a 1600/1200/1000/800/600/400 ladder twice (hence the ranges below), as follows:
3 miles progressive warmup
1600 @ 5:49-5:54 then 3' jog
1200 @ 5:44-5:47 then 3' jog
1000 @ 4:40-5:43 then 3' jog
800 @ 5:32 then 2:30 jog
600 @ 5:24 then 2:00 jog
400 @ 5:19-5:22 then 1:30 jog
200 @ 4:49-5:02
1.5 mi cooldown
Other workouts:
3 x 10' tempo intervals @ 6:09 / 6:05 / 5:57 w/ 2' jog
2 x 3 mi @ 6:30-6:40
Not a lot of speedwork. I was training for a marathon (rather, building a base) but will likely not do one this fall and instead try and PR in the 5k/10k/half.
Current PRs:
5k: none really
10k: 38:00 in 2015
half: 1:24 in 2016
marathon: 2:56 in 2016
No race to date in 2017, but some solid mileage
Compared to my marathon PR, it seems that I have a bit more speed. In the ladder above I ran 2:45 for my 800, while it was tough cracking 2:55 before. I realize that ladder is not very taxing.
Anyway, should I shoot for 18:30 5k (seems too slow?) or sub 18? It will be fairly flat. I may also instead do a 10k...wondering if I could break 37 (probably not). I'll use one of these two races as a gauge and try to go for sub 1:22 in the half. Does it seem like I am ballpak? Long term goal is 2:49 in the marathon, but I am not there yet!