Getting Speedy: Cap 10k Training

standard February 20, 2015 Leave a response

This month kicked off the first round of speed training for a year of fast, short races.  My two-year old 10k PR of 1:00:10 drives me crazy. I was so close to being under an hour, and I gave that race everything I had in me. (Just reading that race recap makes me realize how far running has taken me in two short years!) I know I can easily beat that record today, but I want to see by how much? How fast can I get? How much stronger have I become in the past two years?

2015-01-14 17.29.57

The training plan I created for myself is a mix of Bart Yasso’s 10k plan from his book, My Life on the Run, and Hansons Marathon Method, which specifies goal speeds for each training run. A typical week looks like this:

  • Sundays: 5-6 mile easy run // 10:52 min pace
  • Mondays: 5-6 mile hill workout // 8:42 min pace
  • Tuesdays: 1 easy mile + Body Pump // 10:00 min pace
  • Wednesdays: 7-8 miles of speed work (400m repeats, Yasso 800s, mile repeats) + yoga //8:03 min pace
  • Thursdays: 1 easy mile + Body Pump // 10:00 min pace
  • Fridays: 5 mile easy run // 10:00 min pace
  • Saturdays: 8 mile long run + Body Pump // 9:52 min pace

Based on these training paces, I should be able to run a 55 minute race, averaging 8:52 minute miles. Some days speed work is easy, some days easy runs are hard, some days I want to run away from all the hills, but each week, I know I am getting stronger. And I really want to hit that goal. It makes me go to bed on time. It keeps me eating well, even when I want to sneak one more treat. And most of all, I’ve noticed it keeps me focused each day on that ONE run. Because each one, whether good or bad, gets me that much closer to the finish line.

Anyone else running the Statesman Cap 10k in April? How’s your training going?

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