New 15K Training Plan
Lately I feel like I’ve been in a running rut. I just finished a 5K on Saturday (that I didn’t train for) but still got a pretty decent time none the less. However, I know I could have possibly PRed if I’d trained hard enough.
Ever since my half marathon in May, I feel sort of aimless with my workouts. I get that way after a big race. I missed really training for it. I had a plan that I didn’t stick to, and even though I finished, it wasn’t the time I really wanted. I miss the organization of having a training plan to follow and miles to check off. I want to get faster, not slower!!
After careful consideration, I decided not to run the Adirondack 10 Miler, but to instead focus on speed training for the Boilermaker 15K in July.
I want to PR this 15K, and to do that I have to beat 1:27:06, or average pace of 9:12. Right now my last long run of 6.0 miles was an average of 10:00/mile.
The only thing I have going against me is the difference of the seasons. That race was a on a crisp and cool fall day (perfect for running), while the Boilermaker is held in the middle of July, with temps usually in the high 80s with a chance of major humidity (my nemesis.) I hope I can do it.
So, with that, here’s my new Boilermaker Training Plan! Conveniently located in a google docs spreadsheet (the best invention ever.)
My plan is to continue doing Body Pump 2x a week for strength training because I need it. Depending on the weather (rain or temps above 90), I may even have to go to the gym twice a day some days to get in my speedwork or tempo runs. Some of my longest during the week are 6 or 7 miles on speed/tempo days, which I won’t have enough time to do before body pump class. We’ll see how that goes. Hopefully this plan will get me back to my old speedy self!
Are you currently training for any races? Any tips for speed training?
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5 Comments
Liz (Little Bitty Bakes)
I know what you mean about running ruts – they come and go!
I’m going with the “no plan training plan” for the Boilermaker. I should probably incorporate some speedwork though. Or start running in the middle of the day on the weekend, so the heat doesn’t seem so bad come race time!
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Jen
yes, i should probably get some hillwork in as well……
Liz @ iheartvegetables
I’m terrible about running if I don’t have a goal in mind. Since I’m currently not running toward anything (no pun intended. Ok, pun kind of intended, hehe) it’s just hard for me to find motivation! I still stay consistent with my workouts, but cardio kind of trickles out
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Erin
Cross training is the key to building endurance. Keep up with the body pump class. I do two days of boot camp and one of kettle bell and one spin class. Plus my running. My friend who does the same did her first half with people who only ran and she beat all their times. Also, I have heard from my trainer that speed work- interval training is best done on a treadmill. I have mentioned this before, but I can bring guest to boot camp. Held at the Court Club off of Wolf road. If you ever want to try it out let me know!!!!
Make it Fit, Melissa Grattan if you want to look it up. http://www.makeitfittraining.com/
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