A new and faster training plan

By Skip

One day off!  That is the maximum time I was able to sit still before creating some new goals and getting back to work.  After Sunday’s fast run time, I want to spend the fall and winter season working on my 5K speed and running some longer distances as well.  This is how I will spend my time off from the triathlon season.

I started a new running plan today and I am stoked! I can already feel how this is going to make a difference… I forgot my HR monitor for the first 10 minutes.   Luckily I was close enough and ran back home to pick it up.

The only thing, for me, about this plan is that zone 2 seemed too slow.  I think I need to base this upon heart rate and not speed, which is what it is doing to me right now.  This plan was originally longer but I was able to shave a few weeks off from the beginning as I am able to do what they are trying to build you up to at this point in the schedule.  My ending date for this plan is on December 4th where I will compete in a local 5K race and hopefully make masters and not just an age group winner.   Considering my competition, I have my work cut out for me.

  • WU: 10 minutes @ Pace Zone 2 (Low Aerobic)
  • MS: 20 x 30 seconds @ Pace Zone 8 (VO2max) w/ 30-second recoveries @ Pace Zone 2 (Low Aerobic)
  • CD: 10 minutes @ pace zone 2 (Low Aerobic)

Click for larger view

When I initiated this plan in TrainingPeaks, it emailed me a file that I used to upload into my Training Center software.  I then uploaded this to my Garmin 310XT.   This is the first time I have seen this or used the workouts within the Garmin menu. I really like it, especially when doing lots intervals. 

Click for split timesThe way it works is that it alerts you when to start the next set and will inform you if you are too slow or too fast.  Why am I always too fast?  I just can’t run that slow…. I need to sit down and tell my watch this 🙂

My split times where actually quite good and I was able to keep it up for all 20 of them.  In this diagram to the right I have listed only the fast splits… not the recovery splits.

I have 6 days of consecutive running planned so it will be interesting to see how my body feels after that time.  I have never run that much before.  I think my body is built up enough to handle it… we will see!

Filed in: 5K, Running • Tuesday, October 12th, 2010

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So if you have read any of the blog thus far you know a little bit about me… I can not be told what to do and I push myself about as far as I can be pushed!

But how did I get here and why? Well, that is what this page is about.

I was never really the athletic type. Sure, I played tennis in high school (and quite well, mind you) but running CERTAINLY was never my thing!

The start of 2009 was big for me as I came to the realization that I had put on too much weight over the past 10 years (read more...)