I started a new running block today. I was supposed to start yesterday but I woke up with a cold so it was delayed until today. This will be the first time I've ever run on a program so we'll see how it goes. Today was really hard for me mainly because I forced myself to run so slow. These next 4 weeks will set me up for the next 14, which means that none of my workouts will be overly difficult. In the future I will be using some new words to describe my pace, here's the guide I'll be working from:
Recovery pace 10:27-9:12
Base pace 9:11-8:18
Marathon pace 7:48
Half-Marathon pace 7:30
10k pace 7:08
5k pace 6:53
3k pace 6:40
1 mile pace 6:17
All of these times are minutes/mile and they are all approximations. These are the paces I'll be shooting for the next 4 weeks for all of my workouts. Here's the workout for today:
Hill Repetitions
1-mile warm-up @ recovery pace
1x30 second hill repetition @ relaxed sprint speed (actual time 0:37)
1-mile cool-down @ recovery pace
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