Class 16

This run was the best test of how you’ve done as a runner since week one. You took the same warmup today, then ran the same distance on the same route. Even the weather was the similar both days (minus lingering snow the first time).

Tuesday’s distances will peak for the term at four and five miles. This run will take you to the river path.

TODAY’S ONE-MILE RETEST

(with comparison to your first week’s mile; target was to go faster, which everyone did)

Erik B. – 7:15 (-19 sec.)

James B. – 6:10 (-23 sec.)

Leah – 7:31 (-13 sec.)

Olivia – 7:33 (-45 sec.)

Houston – 6:06 (no target)

Tori – 6:49 (-19 sec.)

Bella – 6:59 (-19 sec.)

Joey – 9:55 (-37 sec.)

Daniel – 6:30 (-1:36) term’s most improved, earning a prize

Leticia – 7:27 (-25 sec.)

Aminah K. – 8:48 (-1:10)

Scott – 6:10 (-1:11) term’s 3^rd most improved

Katie – 8:58 (-1:20) term’s 2^nd most improved

Eric S. – 5:52 (-34 sec.)

Eleanor – 7:52 (-59 sec. vs. earlier 2-mile time)

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).