Class 16

We're entering a series of lasts, today being the last of the fast runs before the final test (5K or 10K on Tuesday, June 2nd). Tuesday's run will be last longer one (and longest of the term at either four or eight miles).

TODAY'S ONE-MILE RETEST

(with comparison to first week's mile test; target was to go faster)

Andrew -- 7:05 (-25 sec. vs. week 1) term's 3rd most improved
Lyanne -- 8:37 (-16 sec.)
Garrett -- 6:16 (+21 sec. on sore legs)
Neal -- 5:47 (-18 sec.)
Tara -- 7:09 (-20 sec.)
Becky -- 9:00 (-19 sec.)
Baylie -- 10:26 (-16 sec. vs. earlier 2-mile)
Jerry -- 7:32 (-1:13) term's most improved, earning extra credit

TODAY'S TWO-MILE RETEST

(with per-mile pace and comparison to first week's two-mile test; target was to go faster)

Joseph -- 15:05 (7:32 pace, -40 sec. per mile) term's 2nd most improved
Joshua -- 14:36 (7:18s, -4 sec.)

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).