Class 15

This was your last run this term on the Amazon route. Next week you'll visit the river path to peak in class distance.

Thursday's run will be a retest of the first week's mile or two-mile.

Changes are coming to this class in fall term (with registration now underway). Most of them should benefit you students. The first is a switch to ALL NON-CREDIT (with no pre-requisite, attendance requirement, written assignment or tuition -- only a flat $100 activity fee). The second is a move to 9:00 START TIME (more attractive to students). The third is REGISTRATION AT REC CENTER service desk only (not on Duckweb). This will remain a combined 5K/10K class, with more emphasis on running by choice instead of for credit.

TODAY'S 3.75 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace)

Lucas -- 32:22 (8:38 pace, +39 sec. per mile)

Lyanne -- 36:43 (9:47s, +19 sec.)

Garrett -- 28:07 (7:29s, +18 sec.)

Neal -- 28:07 (7:29s, +18 sec.)

Tara -- 32:53 (8:46s, +12 sec.)

Nicole -- 34:40 (9:14s, +28 sec.)

Brooke -- 37:50 (10:05s, +7 sec.) best pacer, tie; extra credit

Becky -- 38:19 (10:12s, +10 sec.)

TODAY'S 7.5 MILES

(same info as above)

Michaela -- trained indoors

Osbaldo -- trained indoors

Isaac -- 1:06:00 (8:48s, +1:48)

Joshua -- 1:13:30 (9:48s, +7 sec.) best pacer, tie; extra credit

Juan -- 5 miles on Sunday; happy birthday!

LESSON 15: 5K TRAINING

You routinely run 5K and beyond in training. The quickest way to improve your race time, then, is by upping the pace one day a week for a distance well below 5K (one to two fast miles total, excluding warmup, cooldown and recovery intervals). Run at projected 5K or slightly faster, so you become familiar with that pace. On another day, extend the length of one weekly run to above the race distance (four to six miles). Run at least one minute per mile slower than race pace, to make the 5K seem shorter. The three to four easy-day runs each week average about a half-hour each at a relaxed pace.