Class 16

We’re back where we started on the first Thursday of this term. Then and now, the distance and course were identical, but I hope you were better prepared for this test in mid-May than you were in late March. If you weren’t, blame me!

Tuesday’s run will be the longest this term at either four or eight miles. I’ll compare you with the first week’s result – at half this distance. The route will follow the river path.

Our Sunday team goes six miles this week. You’re welcome to join us (at the Eugene Running Company, 8 o’clock) for an extra run or makeup.

TODAY’S ONE-MILE RETEST

(with comparison to the first week’s mile time; target was to go faster)

Bryce – 9:44 (+1:41)

Peter – 5:58 (-1:07) term’s 3^rd most improved

Alex – 7:57 (-2 sec.)

Zach – 5:58 (-1:08) term’s 2^nd most improved

Michael – 5:37 (no target)

Doug – 8:49 (-29 sec. vs. 2-mile test)

Zidi – 7:18 (-46 sec.)

TODAY’S TWO-MILE RETEST

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

Lyanne – 21:50 (10:55 pace, -54 sec. per mile)

Matt – 11:57 (5:58s, -12 sec.)

Dillon – 12:30 (615s, -52 sec.)

Lauren O. – 16:34 (8:17s, -1:26) term’s most improved

Miranda – 22:09 (11:04s, -24 sec.)

Tyler – 12:46 (6:23s, +2 sec.)

Austin – 12:14 (6:07s, +1 sec.)

Anna – 15:18 (7:39s, +6 sec.)

Lauren W. – 15:48 (7:54s, -36 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).