Saturday, February 6, 2010

Short term running goal : 5K in 25 min by Mar 7

OK, I have run/walked two marathons and 4-5 half marathons in the last two+ years. Time to amp up the effort and become more of a runner.

I haven't done any work so far focusing on increasing my running speed; being conservative about the effort and content with the "Finishing is more important" mentality. And with that attitude, I have successfully finished races by adopting the running + walking method. Goals accomplished. However, I am finding it no longer fulfilling to go through the same routine.

After some consideration about what goal would be realistic as well as inspiring, I have chosen to take on improving my 5K pace. I have signed up for the Coogan’s Salsa, Blues, and Shamrocks 5K race organized by NYRR in Washington Heights on Mar 7th to accomplish this goal.

My best time in a 5K so far has been around 32 minutes- that is at a 10.32 min/mile pace. Running a 5K in 25 minutes (around 8 min/mile pace) would be a huge improvement. With emphasis on speed training techniques (interval workouts/track repeats, tempo runs & Hill Training) on a regular basis, I should be able to cut down on my 5K time.

Planning the next one month of training around this goal. Rough outline is as follows:
  • Interval workout / Track repeats on Tuesdays: 2 or 3 400m bursts on the running tracks at Lincoln Park; include Hill Training on alternate weeks.
  • Tempo Runs on Thursdays: 1 or 2 mile runs at a "comfortably hard" pace.
  • Long Runs on Saturdays/Sundays: 3 to 5 mile runs at a steady & easy pace.
  • Upper body workouts (100pushups, 200situps & 200squats) + biking on Mondays, Wednesdays & Fridays.
Budgeting from 45 minutes to an hour everyday on this effort.

Even if I don't meet the goal of running a 5K in 25 min on Mar 7th, this exercise will benefit me in terms of making me familiar with speed training techniques, and prepare myself physically for the required effort in running faster in the future.

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