Monday, February 11, 2013

A New Workout + This Week's Training Plan

Hey Friends! Did everyone have a good weekend? Mine was pretty low-key and involved trying new recipes and watching back-to-back episodes of Gossip Girl: Season Five.

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

That's enough from me. Is anyone else racing this weekend? How do you adjust your training during a race week?

If I'm not tapering for an A Goal race, I usually keep most miles easy and lift lighter weights.

- ST

6 comments:

  1. That sounds like a really great treadmill workout! I love playing with the speeds because it breaks up the monotony a little and it's a lot easier to control your pace.

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    1. I completely agree - when forced to run on the tm, pace changes are necessary to break things up!

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  2. I love this workout because of the changes, definitely keeps things interesting!

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    1. It makes the time go by really fast and is a decent quality workout!

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  3. Good luck on your race! The weather is getting much better for running. I'm just happy I can finally take Oliver for a walk!

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    1. Yesterday was perfect for a few miles outside - today, not so much. Spring can't come fast enough :)

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