Class 16

This is more like it! No one complained today about the 20-degree rise in temperature since Tuesday.

Just three classes remain: next Tuesday, four or eight miles (from Rec Center)... final Tuesday, 5K or 10K test (from Rec)... that Thursday, a relaxed run (from practice track) to end fall term. I won't teach in winter, but will coach a marathon/half training team (from February on into May), then return for another 5K/10K class in spring.

TODAY'S SLOW/FAST "26 MINUTES"

(about 5K in length; with actual time and comparison of 2nd half with 1st; target was to finish faster, running "negative splits")

Erica -- 25:41 (-19 sec. for 2nd half)

Teja -- 20:23 (-5:37) best speed-up for "5K," extra credit

Dameri -- 24:31 (-1:29)

Eleanor -- 27:51 (+1:51)

TODAY'S SLOW/FAST "52 MINUTES"

(about 10K in length; with actual time and comparison of 2nd half with 1st; target was to finish faster, running "negative splits")

Sara -- 46:19 (-5:41) best speed-up for "10K," extra credit

Joe -- 49:50 (-2:10)

Anna -- 50:00 (-2:00)

Owen -- 49:50 (-2:10) 

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).