Started "running" a little over a year ago, currently 29yo, 6'3" ~175lb (relatively bulky legs compared to my twig arms). Averaged maybe one run per week until a couple months ago. Played football in high school and first year of college, so had plenty of speed work growing up. I'm no sprinter, but short interval workouts are very easy for me to significantly beat target times. E.g. several months ago I would do 400m reps in 1:25ish, a 9x200 workout at ~40s, did last rep in 34s; a 16x100
workout at ~18s with last rep at 15s. At the time I was only capable of a 24:xx 5k (clearly I had/have no endurance).
In mid-July this year I decided to get a little more serious than one run every week or two, and have been doing 4 days per week; for the last two months have been at 25mpw (with a 32-mile week thrown in there). Weekly it's been:
-2 easy days 4-5 miles (~9:20 pace now)
-1 easy-medium effort long run (now about 9 miles at ~9:20-9:30 pace, started with ~7mi @ 11:00 pace in July).
I hardly ever get to enjoy training on flat ground, unless I'm on the track I average a couple hundred feet of elevation with some short steep bits thrown in.
Race results so far:
-Oct 2017: ~2.8 mile trail race, ~260' elevation, 23:56
-Jan 2018: ~3.3 mile trail race, ~320' elevation, 27:39
-Jan 2018; ~4 mile trail race, ~300' elevation, 33:48
-Feb 2018: 10k road, ~530' elevation, 1:00:57 (didn't run for two weeks prior)
-Mar 2018: 5k road, ~60' elevation, 24:38 (not much prep for this one)
-Jul 2018: 5k "virtual" Strava race: ~160' elevation, 24:50 (baseline for starting to run consistently)
-9/1/2018: ~3.3 mile "trail" race, ~330' elevation, 25:09, got about 6 weeks of consistent training for this
I should note all races but the last were at ~6000' elevation, last was basically sea level.
Yesterday's workout was near sea level, ~75deg and 90% humidity, almost perfectly flat, 3x1mi with 3min jog recovery (9:50 pace), managed 6:57, 6:48, 6:48 for each mile rep. Rolled into each rep without breaking my run/jog. Pretty tough, but settled nicely into a cooldown afterwards and felt great (although heart rate was out of control).
Target road 5k race is on 9/29, 6000' elevation, relatively flat course (~100' steady uphill then back down).
Target time is 22:00, this week's workout has me hopeful I can beat my target. Am I delusional?
After this race I'm planning to go through Phases 2, 3 and 4 of Daniels' 5k plan; during Phase 2 I will try to build to ~40mpw via increased frequency. Hoping for 20:00 5k on St. Patty's day 2019 (same race as Mar 2018 shown above). Long-term I'd be thrilled to eventually break 18:00 in 5k.
I've been enjoying a really solid progression in my fitness over last month. Are my short, medium, and long-term goals feasible?