My guilty pleasure - I can't wait to see what happens next!
I was also riding the high of getting in a great week of training. It was the first week on my Wisconsin Half Marathon training plan and I survived! My favorite workout last week was one I recently read about in Runner's World. It's called 15-10-10-5 and I used it as my speedwork for the week. Here's how it works:
- Set your treadmill to a 1.0 incline and begin your warmup (I did a two mile warmup)
- After you warmup, set your treadmill to comfortably hard speed - a pace you can hold for an hour - and maintain for 15 minutes (I did 8 min/mile pace)
- Increase pace and maintain for 10 minutes (I used my goal spring half marathon pace of 7:47 min/mile)
- Increase pace again and maintain for 10 minutes (I used my goal fall half marathon pace of 7:30 min/mile)
- Increase pace one more time to kick in the final 5 minutes (I set at 6:53 min/mile)
- Slow pace for a cooldown
Note: Between each interval, take a one minute active recovery.
It's a great workout for building strength since you get to practice the different paces you'd use during a tempo run. However, it's easier mentally than a normal tempo run since you only have to hold the different paces for a short period of time and you get recovery intervals. Perfect for the start of a training cycle!
My training this week is a tad different since I'm racing another 5k this weekend. Here's the plan:
Monday: 6 miles @easy pace; 30 minutes strength training; 4-6 miles cycling
Tuesday: 8 miles @ easy pace
Wednesday: 6 miles @easy pace; 30 minutes strength training; 4-6 miles cycling
Thursday: 6 miles speedwork (quarters with the Milwaukee Running Group)
Friday: 8 miles @easy pace
Saturday: Rest day
Sunday: The Big Chill 5k Race
I really want a good time at this upcoming race and I'm excited for the opportunity to run fast and compete! Fingers crossed the weather behaves on Sunday :)
Hopefully this year's Big Chill Race will be a bit warmer
If I'm not tapering for an A Goal race, I usually keep most miles easy and lift lighter weights.