Class 16

Distance has peaked for the term. I sneaked in the longest run a few days earlier than planned, this to take advantage of a cooler morning than we’ve had recently (and will again soon) – and also so you won’t have to think about it during the holiday weekend.

Next week you’ll ease down toward the 5K or 10K test. Tuesday’s run will be 30 or 60 minutes, then two or four miles on Thursday.

TODAY’S 4 MILES

(with per-mile pace and comparison to your first long run here; target was to come close to or better that pace, double the original distance for most of you)

Katie – ran untimed today, but did 4 miles earlier at 9:23 pace

Maca – 35:00 (8:45s, -48 sec. per mile)

TODAY’S 8 MILES

(same info as above)

Erik – 1:09:55 (8:44s, -19 sec.)

Alex – 1:13 (9:07s, +1 sec.)

Jessica D. – 1:15 (9:22s, +5 sec.)

Jannik – 53:15 (6:39s, -1:58) term’s most improved

Daniel – 7.8 miles in 1:10:22 (9:01s, +5 sec.)

Sarah – 1:16 (9:30s, -51 sec.)

Claire – 1:03:07 (7:53s, -1:17) term’s 2^nd most improved

Scott – 1:03:15 (7:54s, -26 sec.)

James – 58:27 (7:17s, -55 sec.) term’s 3^rd most improved

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).