Then again, I think spring should have started by now too so we all know how that works. BUT. I have been reading Run Less, Run Faster and I have decided to give it a shot. I've based my training on a 39 minute 5k time (which is somewhere between my fastest and my slowest) and I've set it up to start the week after I get back from DAR State Conference. In between I'm going to try to do a little base building, which is what I've been trying to do for the last month and failing. ANYWAY.
So my first week of training will look like this:
April 23 - Track Repeats - 8 repeats of 400 meters with a 400 meter recovery interval - target pace for repeats is 2:58 (I've never done repeats, but I understand I can program my trusty Garmin to yell at me appropriately)
April 24 - Cross Training - I am going to use the bike with the trainer for this - 10 minutes easy, 8 minutes tempo, 7 minutes easy (tempo should correspond to about short sentence effort)
April 25 - Tempo Run - 5k (3.1 miles) at 12:50 pace
April 26 - Cross Training - 10 minutes easy, 10 minutes tempo, 5 minutes easy
April 28 - Long Run - 10k (6.1 miles) at 13:20 pace
I know I can do the paces for everything but track and I understand that is supposed to be my major hard workout every week. I am going for an improved 10k time. My last 10k was about 1:20 and that was planned as I took it really, really easy. This 12 week plan will get me through to July, although my goal 10k is actually at the end of June.
Can I work out 5 days a week and keep it up? Who knows. I like that the cross training can be done indoors and it is in minutes so should only eat a half hour of my day. I'm a slow runner, so a simple 5k takes 40 minutes if I don't drive to the park to do it. Add driving to the park and it takes an hour of my day.
If the plan is too ambitious, I can always recalculate. But the point is for it to be hard. Here's to hard work.