Training for a 5k is harder than training for a marathon! That's my opinion because there's more speed work I need to do with more intensity. I decided to run a double on one day this week and did well. I incorporated some speed workouts (progression runs) along with a hill workout session on the treadmill.
6/20 - John A. Phillips Park (JAPP) - Progression Run. Ran 5.0 miles in 32:48 (6:33 pace). Splits = 6:59, 6:41, 6:28, 6:25, 6:11, 4:50.
Weather: 78/78/47%, SSW7, Partly Cloudy.
Weight After Run = 140.
Shoes: Nike LunarGlide +2 (orange).
6/22 - JAPP - Steady 1-Hour Run. Ran 8.88 miles in 1:00:24 (6:48 pace).
Weather: 69/69/81%, SSE8, Mostly Cloudy.
Weight After Run = 140.
Shoes: Saucony Kinvara (red).
6/24 - A.M. - JAPP - Progression Run. Ran 5.50 miles in 38:00 (6:54 pace). Splits = 7:23, 7:13, 7:04, 6:58, 6:18, 6:03.
Weather:
Weight After Run = 142.
Shoes: Nike LunarGlide+2 (orange).
6/24 - P.M. Marlboro Retro Fitness - 6's & 7's. Ran 5 x 6's & 7's at marathon pace with 0% recovery at 10:00 pace. Followed that with a 3-mile progression run topping off at 5:00 pace for last 1/10th of a mile. Felt great! Total Miles = 7.68 in 1:00:00 (7:46 pace).
Weather: Indoors
Weight After Run = 140.
Shoes: Saucony Kinvara (red).
6/26 - JAPP - Hard Progression Run. Ran 5.5 miles in 35:24 (6:26 pace). Splits = 6:49, 6:39, 6:30, 6:20, 6:04, 5:58.
Weather: 76/76/57%, WSW6, Mostly Cloudy.
Weight After Run = 142.
Shoes: Nike LunarGlide+2 (orange).
TOTAL MILEAGE = 32.56
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