Hey, I am currently following the Daniel's Running Formula training program, My training cycle started 3 weeks ago. Here are my first 3 weeks;
***November 7,2005 -- November 13, 2005*****
Monday: .87 mile warm-up, 61:02 minutes ; approx 6.9 miles , .435 mile cool down 8.205 miles
Tuesday: .87 mile warm-up, 46:06 minutes; 5.4 miles (8:32 pace) , .435 mile cool down 6.704 miles
Wednesday: .87 mile warm-up, 41:45 minutes; 4.78 miles (8:44 pace), .87 mile cool down 6.52 miles
Thursday: .87 mile warm-up, 50:51 minutes; 5.88 miles (8:38 pace), .435 mile cool down 7.185 miles
Friday: .87 mile warm-up, 41:12 minutes ; 4.87 miles (8:27 pace), .87 mile cool down 6.61 miles
Saturday: .87 mile warm-up, 53:50 minutes; 6.4 miles (8:24 pace), .87 mile cool down 8.14 miles
Sunday: .87 mile warm-up, 43:43 minutes of running; 5.1 miles (8:34 pace), .765 mile cool down 6.735 miles
Week's Mileage =50.1 miles
Main Run Duration: 338:29 minutes
*****November 14, 2005 --- November 20, 2005****
Monday: .87 mile warm-up , 56:04 minutes ; 6.6 miles (8:29 pace), .435 mile cool down 7.905 miles
Tuesday: .87 mile warm-up , 46:50 minutes ; 5.25 miles (8:55 pace), .875 mile cool down 6.995 miles
Wednesday: .87 mile warm-up, 20:34 minutes of running (insane rain and wind stopped me), 2.502 miles (8:13 pace), 10:00 min cool down on tread mill 4.539 miles
Thursday: .87 mile warm-up, 54:16 minutes ; 6.6 miles (8:13), .87 mile cool down 8.34 miles
Friday: .87 mile warm-up, 42:53 minutes; 5.1 miles (8:24 pace), .87 mile cool down 6.84 miles
Saturday: .87 mile warm-up, 56:22 minutes ; 6.6 miles (8:32 pace), .435 mile cool down 7.905 miles
Sunday: 1.305 mile warm-up, 41:21 minutes; 4.87 miles (8:29 pace), 1.305 mile cool down 7.48 miles
Week's Mileage = 50.004 miles
Main Run Duration: 328:20 minutes
*****November 21, 2005 --- November 27, 2005*****
Monday: .87 mile warm-up, 60:09 minutes; 7.02 miles (8:34 pace), .435 mile cool down 8.325 miles
Tuesday: (treadmill) 1 mile warm-up, 41:04 minutes ; 4.75 miles (8:38 pace), .5 mile cool down 6.25 miles
Wednesday: .87 mile warm-up, 51:10 minutes; 6.15 miles (8:19 pace), .435 mile cool down 7.455 miles
Thursday: .87 mile warm-up, 48:18 minutes; 5.685 miles (8:30 pace), .87 mile cool down 7.425 miles
Friday: (treadmill) 1 mile warm-up, 42:15 minutes; 5.01 miles (8:26 pace), 1 mile cool down 7.01 miles
Saturday: .87 mile warm-up, 50:29 minutes ; 6 miles (8:24 pace), .435 mile cool down 7.305 miles
Sunday: .87 mile warm-up, 42:28 minutes; 5.1 miles (8:19 pace), .435 mile cool down 6.405 miles
Week's Mileage = 50.175 miles
Main Run Duration: 335:53 minutes
In the Daniel's 5k training program, it said to start your long runs in week 4, so today I did a .5 mile warm-up, and then 12 miles @ 8:20 pace and felt really strong ... I have been running a year and a half. What kinda 5k time do you think I can run from this so far , what would be a reasonable time to shoot for at the end of the 24 week cycles? The running I did so far was pretty easy .