Thursday, August 20, 2009

M.R.* seeks P.R.

* 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:

Week Mon Tues Wed Thurs Fri Sat Sun
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
race
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
What do you think? I'm pretty sure that I need two days off in order to stay injury-free so I can't change that aspect of the plan but I would love to get your feedback. Please let me know if you have ideas to make my training plan better! I welcome all feedback :-)

This Muthah Runnah thanks you!

~ Felice

22 comments:

B.o.B. said...

Looks good to me Mutha Runnah! (I love that!) I'll be cheering you on from my 'puter.

Morgan said...

You are one bad Mutha Runnah and I think you're going to own this race! Get it girl!

J said...

Your plan looks great! I think the 400s and 200s will be really good for you! I agree with the two rest days, thats what I like to do too and it makes my legs feel good and rested most of the time! So exciting - good luck with this! I am sure you can beat your younger self!

Marlene said...

Ohhhh, that is a nice-looking plan!

From my own limited experience (I have only once specifically trained for a 5K and even then it was mixed in with marathon training), I'd recommend more longer intervals (i.e. 1000s.). Maybe swap one of the 200 or 400 weeks for another 5 x 1000. That's all I did (5 x 1000 at ~4:30) and I know you're looking for a similar time.

I really think that pushing yourself for longer intervals is key.

Go for it, Muthah Runnah!

Denise said...

I'm shooting for a PR in a week at a 5k...want under 22 min. The pressure...

Freedom Runner said...

Good for you! You are so fast! I would love to get under 28 minutes one of these days....

In any case, I think your plan looks good. I might suggest one less day of running (Thursday?) to give your legs a rest, and do some cross training instead. I find swimming to be so fantastic for my cardio and core tone. You might also want to incorporate weight training on your Tuesday (easy run day), with exercises tailored to your injury prevention--check American Council on Exercise website for ideas. I had knee problems several years ago, and cross training has been the thing that has saved my running career.

Probably more than you wanted, and I know the swimming might be difficult as a toddler mom, but I thought I'd offer it. And no, I couldn't swim, but I took a class and forced myself to learn, and haven't regretted it! :o)

Good luck!

Mel -Tall Mom on the Run said...

I KNOW you can do it and this plan looks great. I tried to stick to a 6 day a week plan and found I needed the 2 days of rest for my overall health and well-being.

Are you singed up for a 5K on a Monday?

Best of luck in your SPEEDY ambition Muthah Runnah!!

X-Country2 said...

Younger you doesn't stand a chance! Go get 'em!

kara said...

The 200s really helped me. Gave me the strength to sprint to the finish line.
Good Luck on your goal. You have plenty of time to train so don't be to hard on yourself.

Happy Feet 26.2 said...

For a 5k, I really like the plan. For me to improve in the 5k, I need the speed of 200 and 400s. For marathons, I lengthen to 800s and 1600s. I also like how you have rest days, and a variety of hard workouts, hills, speed, and tempo.

Personally, I would say go with the plan and get ready to kick some butt. (my 5k pr is 23:06 and the 200s got me there:)

lindsay said...

looks good to me! work those repeats/tempo days and get that 22:56! just don't skip those important days :)

NY Wolve said...

Its almost not fair to compare PRs from 7 years ago..but mainly pre-kids! If you do it, great! If not, rest assured, its still a strong quality effort.

Chic Runner said...

dang girl! channel your inner speed demon!!! :) You can totally do this and that plan looks great. you seriously inspire me being a 'toddler mom' :) Keep it up and that PR will be yours!

Heather said...

Love the plan, muthah runnah! You are going to beat your younger self, no doubt.

aron said...

wooooo you are SO going to get that PR!!!

RunToFinish said...

well I am completely plan free, so I have nada to add... except holy crap that's fast

The Happy Runner said...

Mel -- yes, there is a local 5k on Labor Day so I'm using it as my tune up.

Croughwell said...

http://www.mcmillanrunning.com/Running%20University/Article%201/mcmillanrunningcalculator.htm

joyRuN said...

Fortunately, I was slower pre-baby than I am now, but I'm working a lot harder now.

Your speedwork is making me cringe - so speedy!!

Mel-2nd Chances said...

dayum, you're fast! Enjoy! :)

Mike Fox said...

I definitely agree with one of the previous comments that you should add some longer interval workouts in there. I followed a Runner's World plan for a 5k PR and it had some 1200 and 1600 interval workouts - and some 1 mile and 2 mile time trials.

I have a copy of the workout here - http://homepage.mac.com/foxey/running/Fast5K.htm

(Note - week 5's interval workout should be 6x1200m...not 8!!)

Good luck!!!

Quix said...

Looks like a great training program! I agree - 2 days a week off is good. I like the variations on your speedwork. Mine is much more relaxed to do a 5k at the end of next month (trying to bust 25 mins myself), but that's simply because I don't think I could take a month of hard training and then go right into half training for Jan/Feb.

Good luck!

Related Posts Plugin for WordPress, Blogger...