Class 15

As week eight begins, we’re starting to wrap up the training. This run was your last on the south-of-campus routes – as well as your next-to-longest of spring term. You’ll peak next week at four or eight miles.

Thursday’s run will bring your only apples-to-apples comparison of this term: same warmup, same run distance, same course, same purpose – a one- or two-mile retest to see how much you’ve improved since the first week.

Thinking way ahead: Registration is underway for fall classes. I'll repeat the same ones as now, 5K/10K combined, at 9 o'clock, Tuesday-Thursday.

TODAY’S 3.8 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance; if you didn’t time yourself out at stoplights, you probably ran faster than listed here)

Bryce – 36:36 (9:38 pace, -44 sec. per mile)

Alex – 35:22 (9:18s, +10 sec.) day’s 2^nd best pacer

Zach – 4.5 miles in 35:10 (7:48s, +19 sec.)

Michael – 25:31 (6:42s, +48 sec.)

Elliot – 3.4 miles in 36:08 (10:37s, -23 sec.)

Blake – 25:25 (6:41s, +12 sec.) day’s 3^rd best pacer

Zidi – 4.1 miles in 41:03 (10:00s, +19 sec.)

TODAY’S 7.6 MILES

(with per-mile pace and comparison to your last long run here; target was to match that pace for this longer distance; if you didn’t time yourself out at stoplights, you probably ran faster than listed here)

Peter – 58:25 (7:47 pace, +18 sec. per mile)

Lyanne – 1:26:27 (11:31s, +7 sec.) best pacer, earning extra credit

Matt – 48:51 (6:30s, +16 sec.)

Dillon – 1:00:58 (8:07s, +1:08)

Lauren O. – 1:20:31 (10:44s, +13 sec.)

Miranda – 1:30:49 (12:06s, +24 sec.)

Becky – 1:20:31 (10:44s, +13 sec.) after 5 miles on Sunday
Tyler -- 8.9 miles on Sunday in 1:00 (6:45s)

Austin – 54:36 (7:17s, +38 sec.)

Anna – untimed

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.