Official first day of summer/fall training cycle for the Rehoboth Beach Half Marathon on December 5. I’m naming this training cycle “Breaking 20/90”. My goal is to race a 5K under 20:00 and the half marathon under 1:30:00.
I’ve been chasing 20:00 for the better part of two years. My times for most of my 5K races in 2018 and 2019 were 20:1x. Now that I am back in good health, running as well as I have in 20 years, I am ready to take down 20:00.
My running coach’s company is organizing a virtual 5K race series for all their training groups. Three 5Ks, one each for the months of May, June, and July. The first 5K is to be run anytime during the last full week of May. I’m gearing my training around popping a big time for the last 5K at the end of July. The May and June races will be good for benchmarking and getting my legs back into race condition. The best training for a 5K is a 5K!
Today’s workout went really well. It was the 3′-2′-1′ Fartlek. Run 3:00 at marathon pace, easy running for 3:00, run 2:00 at half marathon pace, easy running for 2:00, run 1:00 at 10K pace, and easy running for 1:00. Repeat for a total of four sets. My times for the first set were on the sluggish side of those paces, but I locked into the paces for the second set and progressed down. For the last set, I was running 10K, 5K, and 1 mile pace. My coach wanted progression within each set and progression through the sets. The rest of week is straight forward with strides on Wednesday and an easy paced long run on Friday.