My Training Log - Building Into a sub 5:00 Mile

Week of 11/27-12/3

11/27: 6.92 @ 7:22/mi w/ 4x60m hills + 4x100m strides; 60 min bike

11/28: 2 up - 8x320m @ Mile w/ 3:00 rest, 61 avg; CD to 5

11/29: 60 min bike; 5 @ 8:08/mi

11/30: OFF

12/1: 3:27 @ 8:37/mi w/4x100m strides

12/2: 2.18 up; 5:19 Mile Race; 2 down. Not a good race. Legs felt crappy (definitely from the cross training) and I didn't recover well enough this week. Got left in no man's land from the gun and didn't compete well. Blew up (2:31-2:48) and never recovered. I'm better than this result and will show it at my next opportunity.

12/3: OFF

Week of 11/27-12/3: 25.37 miles, 2h cross training

Analysis: Training-wise, not a bad week. Implemented 3 cross training days and 3 lifts during the week, alternating between the two. Took Sunday off because my body was BEAT after running on the track for this first time in 7ish months. Wish the race went better but at the very least it was a good reintroduction to running on the track. Next race isn't for a month so I'm excited to get some good training in.

Week of 12/4-12/10

12/4: 3.59 @ 8:37/mi + lift

12/5: 1.63 up - 6 x 400-150, 400s @ Mile and 150s hard. 50m walk b/t reps 4:00 b/t sets. Avg: 75, 22 - 2 down (6.57 day)

12/6: OFF

12/7: 5.29 @ 7/23 w/ 4x100m strides

12/8: 2.5 up - 8x120m prog. mile to 400m pace, walk back recovery - 2.5 down (5.58 day);

30 min bike + mobilty/core.

12/9: 2.08 @ 7:12/mi

12/10: 11 @ 7:29/mi - Workout. 2x2 Mile @ Tempo (6:30 GP), 1 Mile slightly faster than tempo. 1 mile float in b/t reps, 3 mile wu and 1 cd. Reps: (6:17-6:24)(6:25-6:25)(6:15).

Weekly Mileage: 34.1 miles

Analysis: Good week of training. Got some solid speed work in and the easy run pace is coming down slowly. First time doing something this long for a run in a while so having some quality in there too is great. Feeling strong and ready to get into this next month of running.

Update: It's been about 3 months and I am just coming back from hip flexor tendonitis. Did some rehab and am able to run pretty consistently now, so I will update the logs if only for my own enjoyment. Goal is to still build into a sub 5:00 mile, although I am eyeing a 5k TT sometime in the coming months. I will post my last two weeks of training.

Good, I thought you quit ya prick.

Week of 3/25-3/31

Mon 3/25: 5.03 @ 7:31/mi

Tues: 3/26: 10 min WU; 10x1:00 @ Tempo/1:00 off; 10 min CD (5.14 @ 7:47/mi) Tempo reps 6:30-6:40

Weds 3/27: 2.4 @ 8:09/mi

Thurs 3/28: 15 min easy recovery bike

Fri 3/29: 3.55 @ 7:33/mi w/ 6x100m @ 5k effort

Sat 3/30: AM: 20 min easy recovery ride; PM: 4.01 @ 8:22/mi

Sun 3/31: OFF

Weekly total 3/25-3/31: 20.13 miles

Still at it! Been lifting 6x a week and getting strong. Thinking it is one of the main reasons I have been able to get back to running so fast. Currently balancing running 5x a week and lifting 6x a week. Curious to see where doing both will take me, nutrition is being closely monitored to make sure I don't sustain a chronic injury.

Week of 4/1-4/7

Mon 4/1: 6.26 @ 7:14/mi - Progression run, started at 7:40s ended with 6:40s feeling smooth.

Tues 4/2: OFF

Weds 4/3: 4.6 @ 7:50/mi

Thurs 4/4: OFF

Fri 4/5: AM: 20 min easy recovery ride; PM: 5 min WU; 4x3 min @ Tempo (6:48) w/ 2:00 rest, 2x1:00 @ Threshold (6:00) w/ 2:00 rest; CD to 4 miles.

Sat 4/6: 6 @ 7:30/mi - Threw in 5x moderate hill strides in the middle.

Sun 4/7: 3.37 @ 7:29/mi

Week of 4/1-4/7: 24.24 miles

Week of 4/8-4/14

Mon 4/8: 7 @ 7:23/mi

Tues 4/9: 20 min WU; 2xMile @ Tempo w/ 1:00 jog rest (6:25-6:21), 4x1:00 on/1:00 off @ Threshold (~6:00/mi); CD back home (7.13 @ 7:18/mi)

Weds 4/10: 6 @ 8:00/mi. GPSless, easy recovery.

Thurs 4/11: OFF

Fri 4/12: 3.2 @ 8:07/mi

Sat 4/13: OFF

Sun 4/14: AM: 20 min bike, 4x30 sec surges within. PM: 4.05 @ 7:15/mi, .25 pickup to close alongside 2x100m strides @ 5k.

Weekly Total: 27.38 miles

Analysis: Not a bad week! Body feels fantastic, managed to get 6 lifts in alongside the 5 runs. Hoping to get up to 30 in 5 this coming week. Eyeing a time trial sometime in the next 3-4 weeks.

Week of 4/15-4/12

Mon 4/15: OFF

Tues 4/16: 8.01 @ 7:35/mi

Weds 4/17: OFF

Thurs 4/18: AM: 2.47 @ 8:11/mi; PM: 5.03 @ 7:06/mi (7.53 daily total)

Fri 4/19: AM: 5 min WU; 20 min progression (2.94@6:48/mi: 4x5:00 intervals. Started at 7:20 ended 6:20s. CD to 5 miles, 4 strides to finish; PM: 15 min bike, 1.5 @ 7:26/mi (coaching friend through fitness test) (6.72 daily total)

Sat 4/20: 3.03 @ 7:19/mi

Sun 4/12: 5.1 @ 8:11/mi w/ 4x50m hill strides.

Weekly Total: 30.39 miles in 5

Analysis: Good week! A bit crazy scheduling-wise with school finishing up but I feel pretty good with where I am at! Fitness is slowly coming along and I feel heathy, so I can't complain!

Week of 4/22-4/28

Mon 4/22: OFF

Tues 4/23: 2.4 up; 5k @ Threshold in 18:46: (5:54-5:57-6:21-.11@5:37); 2.34 down (7.84 total). Supposed to be a tempo effort but got out fast and just decided to hang on. Ended up being 3 at threshold effort, which I'm happy with.

Weds 4/24: AM: 4.52 @ 7:48/mi; PM: 2.33 @ 7:58/mi, 20 min spin (6.85 total)

Thurs 4/25: 5.19 @ 7:28/mi. 7x1:00/2:00 on/off @ tempo with a friend of mine. Avg 6:20-6:30s for the pickups, nice and smooth.

Fri 4/26: 5 @ 8:36/mi

Sat 4/27: OFF

Sun: 10 @ 8:04/mi

Weekly Total: 34.88 miles

Analysis: Solid week! Threshold felt good, did it in trainers too. Second session was just what I needed as well, an easy fartlek that got the legs moving. Happy to hit about 35 in 5, the long run felt amazing. Heart rate was super low and running felt effortless. Planning to hover around 35-40 for the next few weeks, though I might add a day of running in to spread out the mileage a bit. Ball stays rolling!