* That's not a typo. This Happy Runner is channeling her baaaaaad Muthah Runnah self for this training plan.
I would like a PR.
Check that: I would really like a PR.
This means I am looking to run under 22:57 for the 5K on what I hope will be a perfect Saturday, October 3rd. 22:56 or bust!
My PR will be tough to beat, for sure. It was set seven years ago, back when I had a lot more time to run and when I was, well, I was a lot younger! (My recent, post-baby PR for the 5K is 23:27.) No excuses here -- I'm going to work hard to beat my younger self and set a new PR. Can I do it? We'll know on October 3rd. I'll certainly give it my best shot.
Here's the plan I've outlined to get me to my 5K PR:
|1: 8/24-30||Rest||easy 4m||6 x 400 @ 1:45||easy 4m||Rest||3m run||6m run|
|2: 8/31-9/6||Rest||easy 4m||hill repeats||easy 4m||Rest||3m easy||Rest|
|3 9/7-9/13||5K tune-up |
|easy 4m||4 x 400 @ 1:45; |
4 x 200 @ :45
|easy 4m||Rest||4m fartlek||6m run|
|4: 9/14-9/20||Rest||easy 4m||10 x 200 @ :45||easy 4m||Rest||5m run||7m run|
|5: 9/21-9/27||Rest||easy 4m||5 x 1000 @ 4:35||easy 4m||Rest||5m fartlek||7m run|
|6: 9/28-10/4||Rest||easy 3m||30 min tempo @ 8min pace||easy 2m||Rest||5k goal race||Recovery|
This Muthah Runnah thanks you!