On Sunday November 6th I threw together a BYOBib (Bring your own bib) 5k to see where I was at fitness wise and ended up surprising myself!
I invited everyone to show up but I was the only one that did and without competition I was able to pull down a 20:05! This surprised me a whole lot as I have not done any speed work since marathon training in June.
Going from here I will be doing a 12 week 5k training program based off my VDOT pacing and increasing the speed slightly every 4 weeks. I am hoping to really get my fitness level back up to where it was last year and I think I can do this quick, and most importantly, smart by utilizing VDOT.
If you’re not familiar with VDOT, please check out the link here. This uses your recent race times to put together pacing that you should run in order to keep increasing your speed and not causing injury due to running to fast.
Here is my schedule for the next 12 weeks, variable on Sunday runs as I know 60 min is a bit short for what I am at right now.
|11/7-11/13||1||3 m run||5 x 400||Rest or easy run||30 min tempo||Rest||4 m fast||60 min run|
|11/14-11/20||2||3 m run||8 x 200||Rest or easy run||30 min tempo||Rest||4 m fast||65 min run|
|11/21-11/27||3||3 m run||6 x 400||Rest or easy run||35 min tempo||Rest||5 m fast||70 min run|
|11/28-12/04||4||3 m run||9 x 200||Rest or easy run||35 min tempo||Rest or easy run||Rest||5-K Test|
|12/05-12/11||5||3 m run||6 x 400||Rest or easy run||30 min tempo||Rest||5 m fast||60 min run|
|12/12-12/18||6||3 m run||9 x 200||Rest or easy run||30 min tempo||Rest||5 m fast||65 min run|
|12/19-12/25||7||3 m run||7 x 400||Rest or easy run||35 min tempo||Rest||6 m fast||70 min run|
|12/26-1/1||8||3 m run||10 x 200||Rest or easy run||35 min tempo||Rest or easy run||Rest||5-K Test|
|1/2-1/8||9||3 m run||7 x 400||Rest or easy run||40 min tempo||Rest||6 m fast||75 min run|
|1/9-1/15||10||3 m run||10 x 200||Rest or easy run||40 min tempo||Rest||7 m fast||85 min run|
|1/16/1/22||11||3 m run||8 x 400||Rest or easy run||45 min tempo||Rest||7 m fast||90 min run|
|1/23-1/29||12||2 m run||6 x 200||30 min tempo||Rest or easy run||Rest||Rest||5-K Race|
I have week 1 in the books(will post that with week 2, so I don’t spam) and I felt relatively great during all my workouts. Hoping to really hit a good stride and start 2017 in fast note!