Class 16

This was the last of your fast Thursdays. The route you ran today is the same one you’ll use for the 5K test – except you’ll circle it twice in week 10.

Tuesday’s run will be the longest for this class: four miles along the river path. Any of you wanting to train for the Eugene Half-Marathon can go a little farther, a little sooner: 4.9 miles, with my Sunday team (eight o’clock start from the Eugene Running Company).

TODAY’S FAST 2.5 KILOMETERS

(with per-mile pace for 1.55 miles and comparison to your last long run here; target was to go faster; * = faster pace than first week’s mile test)

Kamille – 17:07 (11:02 pace, -32 sec. per mile)

*Leily – 12:25 (8:00s, -1:10)

Bryce – 13:29 (8:41s, -21 sec.)

Alex D. – 12:59 (8:22s, -44 sec.)

Soren – untimed

*Amina – 15:44 (10:08s, -58 sec.)

*Tara – 11:55 (7:41s, -1:29) day’s 2^nd most improved

*Tanner – 13:30 (8:42s, -2:08) most improved, earning extra credit

Alex M. – 12:46 (8:14s, -8 sec.)

*Jessica – 15:09 (9:46s, -25 sec.)

*Miranda – 16:06 (10:23s, -54 sec.)

Becky – 14:05 (9:05s, -57 sec.)

Sugam – 15:38 (10:05s, -1:12) day’s 3^rd most improved

Anthony – 11:48 (7:36s, -2 sec.)

Max – 10:45 (6:56s, -1:04)

LESSON 16: 10K TRAINING

The 10K program resembles the one for 5K (Lesson 15), but the distances naturally go up for a race twice as long. Again mix over-and-unders – fast runs below the 10K distance (totaling two to three fast miles, not counting warmup, cooldown and recovery intervals, running the fast portion at 10K race pace or slightly faster) and long ones above it (seven to nine miles, at least one minute per mile slower than race pace. Average about a half-hour, at a relaxed pace, for each of the three or four easy runs per week. By slightly modifying this plan, you can run races at two other popular distances – 8K (or five miles) and 12K (about 7½ miles).