Tuesday, May 3, 2011

I Gots Me a Plan...

I feel super special today. I got a mention from Hunry Runner Girl for the kick off of "No Weigh May". Her blog is amazing and she's super funny so check it out if haven't already. Ummm I think she may have a zillion followers, so yes, I feel awesome. Welcome to my new followers that found me from her. I hope I can entertain you!

I took the suggestion of a readers comment, and decided to get a gameplan for my new adventures in running.
Oh wait- wrong sport, sorry.

When I first started out running, my goal was to just be able to run a mile without stopping. Once I reached that, I wanted to run a 5K distance without stopping. Now that I'm there, I'm not sure what to do. So, I guess I need to work on improving my running pace, as well as increase my milage.

I've decided I'm going to follow Hal Higdon's plan for improving my 5K time. I'm going with the "Intermediate Plan". You can find it HERE, or check out the chart below. This will be my plan:


Week MON TUES WED THURS FRI SAT SUN
1 REST 3M RUN 5X400 3M RUN REST 3M 5M
2 REST 3M 3Omin tempo 3M REST 3M FAST 5M RUN
3 REST 3M RUN 6X400 3M REST 4M 6M
4 REST 3M RUN 35 min TEMPO 3M REST REST 5K TEST
5 REST 3M RUN 7X400 3M REST 4M FAST 6M
6 REST 3M RUN 40 min TEMPO 3M REST 5M 7M
7 REST 3M RUN 8X400 3M REST 5M FAST 7M
8 REST 2M RUN 30 min TEMPO 2M REST REST 5K







I think I'm going to start this plan AFTER running the 5K on the 21st. This will be good too because Parker will be done with TBall, and I won't be stressing about being 2 places at once. This plan is great because it's broken down for even a new runner can understand. Here's the rundown.

For the parts that say "RUN" that means run at an easy pace. Whatever is easy for me. I should be able to talk with a running partner and not be too much outta breath. Same idea for the "fast" runs except opposite. Got that?
For the days that say longer run days, I want to run at a comfortable pace- not worrying about time. This should be an enjoyable run- not a punishement. Okay to walk if needed.
For "Interval Training", you should try to improve speed, at a pace somewhat faster than your race pace for the 5-K, about the pace you would run in a 1500 meter or mile race. Run 400 meters hard, then recover by jogging and/or walking 400 meters. Before starting this workout, warm-up by jogging a mile or two, stretching, and doing a few sprints of 100 meters. Cool down afterwards with a short jog.

Here's what Mr. Hal says about "Tempo Runs": They are a continuous run with an easy beginning, a buildup in the middle to near 10-K race pace, then ease back and cruise to the finish. A typical tempo run would begin with 5-10 minutes easy running, continue with 10-15 faster running, and finish with 5-10 minutes cooling down. You can't figure out your pace on a watch doing this workout; you need to listen to your body. Tempo runs are very useful for developing anaerobic threshold, essential for fast 5-K racing.

Not sure if I really get what a tempo run is, but hopefully someone can explain that one to a prior blonde..

I'm happy to finally have a plan- just like other sports that have practices, I'm learning running does too.
Hottie Alert!!

4 comments:

Julia said...

new follower!! found you from hungry runner girl :)

I think your no weigh may is an awesome plan! and I am loving your running gameplan. excited to follow you to see how it goes :)

Vanessa @ Gourmet Runner said...

This looks like a great plan to improve your 5k time!
Pretty sure if Hungry Runner Girl mentions you on her blog you're famous now.
:)

Katie @ Parker Report said...

@Julia
Thanks Julia! I'm excited too!!

Katie @ Parker Report said...

@Vanessa @ Gourmet Runner
I hope my time improves..that would be awesome! And don't worry, I won't let the fame go to my head. lol