Saturday, April 3, 2010

Training Pace

I struggle calling my self a runner. I am training for my third race and my first 10k. For me the goal in every race is still to finish without walking. I love the challenge and the realization that I have completed something that a year before I would have told you was unimaginable for me.

History:

I figure skated from the time I was 2 until I was 15. I loved it and I wasn’t horrible. It was the only sport I seamed to not suck at. In Junior High and High School I was in Track. I was not good. If we would have had to try out I wouldn’t have made the team. I did sprints (the shortest distance they would allow me), High Jump and Long Jump. I wasn’t as bad of a jumper but I sure wasn’t a sprinter. I still enjoyed track for the socialization and fun. It was activity and I was involved and I felt like a member of a team. After high school, the only physical activity I got was rollerblading in the summer.

Two years ago in January I convinced two friends of mine to run a 5k at the Fargo Marathon with me. None of us had run since high school, none of us had run more than a mile in our lives, and none of us worked out. We were all 24 and it seemed like we were all at the same place starting out. Perfect… except they really didn’t want to do it… so I offered beer! There is a bar not far from the race that opens at 8 AM (for the true drinkers), so if they ran the race with me we could go for beers right after. They were in!! (I love my friends)

5k 2008Me, Kellie, and Amy after out first ever 5k (May 2008)

Last year, I asked them again and they took the bait. Another 5k … more beer after. Soon after the race I started talking about doing something more this year we were going to do the Marathon Relay (about 7 miles a piece – 4 people) but when the race plan came out for this year there was also a 10k. That seemed like the perfect step up.

Training:

2008 5k – How do you from no activity at all to running 3 miles? I did a lot of ‘googling’ and found quite a few plans. There was the C25K as well as other plans. I created a schedule we could each stick to. Three runs a week, first week 30 minutes total, walking mostly and 3 one minute runs. Then each week making the running segments a minute longer. In week 10 running a full 30 min. For the most part I walked at 3.5 MPH and ran at around 5.5 MPH. It was effective and I finished the race in 33.37 Minutes.

2009 5k – Similar to ’04 but always running at a 6MPH pace, I thought by increasing my training speed I would decrease my race time (it made sense to me). In actuality I burnt out. The runs were hard and I didn’t run as often as I should have. I ended having to walk part of the race after getting severe shooting back pain about 2 miles in. My body wasn’t ready. I finished in about 37 minutes.

2010 10k – I had found a training program online (below) and started training.

Beginner Runners' 10K Training Schedule

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1

Rest

1.5 m run

CT or Rest

1.5 m run

Rest

2 m run

25-30 min EZ

2

Rest

2 m run

CT or Rest

2 m run

Rest

2.5 m run

25-30 min EZ

3

Rest

2.5 mi run

CT or Rest

2 m run

Rest

3 m run

30-35 min EZ

4

Rest

2.5 m run

CT or Rest

2 m run

Rest

3.5 m run

35 min EZ

5

Rest

3 m run

CT or Rest

2.5 m run

Rest

4 m run

35-40 min EZ

6

Rest

3 m run

CT

2.5 m run

Rest

4.5 m run

35-40 min EZ

7

Rest

3.5 m run

CT

3 m run

Rest

5 m run

40 min EZ

8

Rest

3 m run

CT or Rest

2 m run

Rest

Rest

10K Race!

(Source) http://running.about.com/od/racetraining/a/10Kbeginner.htm

I am currently on week 4 and will have my 3.5 mile run today. Up until this Thursday, I had been running all my runs at 6 MPH but a lot of the time I had to take many water breaks. On Thursday in two mile run I decided to try running it at 5.5 MPH. Guess what?? No breaks! That is where this topic was born. So now I am wondering what pace should I be training at.

I started with my favorite tool… Google… I fell upon the below running calculator. Absolutely amazing! I entered my best ever 5k time and it gave me what I should do my long runs at (a lot slower than I had been trying to). It also gave me MPH for my Tempo runs and my easy runs. I highly recommend it!!! This might be one of the best training tools I have found for myself! Also, it tells me based on the run length what I should be able to run! I love it!

http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

Also, I played around with the paces I want to meet and got even more examples. Below is the grid for my best 5K time.

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Event

100m

200m

400m

500m

800m

1000m

1500m

Mile

2000m

3000m

2M

4000m

3M

5000m

Time

29.3

58.7

2:02.7

2:40.1

4:29.4

5:52.1

9:14.8

9:57.5

12:37.6

19:47.0

21:15.1

27:01.9

33:15

34:30

Pace/Mile

--

--

--

--

--

--

--

--

10:09.5

10:36.7

10:37.5

10:52.5

11:05

11:06

Pace/K

--

--

--

--

--

--

6:10.0

6:11.3

6:18.7

6:35.7

6:36.1

6:45.4

6:53

6:54

Event

4M

8000m

5M

10K

15K

10M

20K

13.1M

15M

25K

30K

20M

25M

Marathon

Time

45:08

56:52

57:10

1:11:40

1:51:03

2:00:05

2:31:07

2:39:28

3:03:56

3:11:58

3:53:30

4:12:32

5:18:19

5:36:20

Pace/Mile

11:18

11:26

11:26

11:31

11:55

12:00

12:11

12:11

12:16

12:22

12:32

12:38

12:43

12:51

Pace/K

7:01

7:06

7:06

7:09

7:24

7:28

7:34

7:34

7:37

7:41

7:47

7:51

7:54

7:59

Endurance Workouts

Pace/Mile

Pace/K

Recovery Jogs

Speed Workouts

Middle Distance Runners

Long Distance Runners

400m

2:28.5 to 2:34.9

2:31.5 to 2:40.2

800m

5:03.0 to 5:16.9

5:16.5 to 5:31.2

1000m

6:35.7 to 6:54.1

6:45.4 to 7:01.0

1200m

7:55.4 to 8:16.9

8:06.5 to 8:31.2

1600m

10:48.7 to 11:13.6

11:02.5 to 11:26.9

2000m

13:48.1 to 14:12.0

14:02.0 to 14:18.6

8:55 to 9:14

Long Runs

13:21 to 14:21

8:18 to 8:55

Easy Runs

13:21 to 13:51

8:18 to 8:37

Stamina Workouts

Pace/Mile

Pace/K

Steady-State Runs

12:11 to 12:32

7:34 to 7:47

Tempo Runs

11:40 to 12:11

7:15 to 7:34

Tempo Intervals

11:31 to 11:55

7:09 to 7:24

Time/Interval

Cruise Intervals

(mile)

11:26 to 11:40

(1200m)

8:31 to 8:42

(1000m)

7:06 to 7:15

(800m)

5:41 to 5:48

(600m)

4:16 to 4:21

(400m)

2:50 to 2:54

Key

m = meters

M = miles

K = kilometers

Sprint Workouts

Middle Distance Runners

Long Distance Runners

100m

30.7 to 33.7

32.0 to 35.2

200m

1:04.0 to 1:10.4

1:05.7 to 1:12.2

300m

1:36.0 to 1:51.0

1:38.5 to 1:52.3

400m

2:14.7 to 2:29.7

2:20.8 to 2:31.5

600m

3:31.2 to 3:47.2

3:42.0 to 3:52.3

 
 

© 1996-2006 Greg McMillan, McMillan Running Company, Inc.

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Ok so it didn’t format as well but I really encourage you to go check it out. I am going to try and follow the pace suggestions and see where I end up.

I know super late post. I just got off from my second job. I work at a bar two nights week it is great fun!!

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