Tonight, another mild temp night, another run on the treadmill. I set my incline to 2.5-3% throughout the first six miles and ran at a pace of 8:15/mile. The same as last night, but a mile longer. The big difference tonight besides that, was mile number 7 that I finished fast.
At the 49:30 mark, after 6 miles, I dropped the incline to the bottom setting of 1.5%. I then kicked up the speed and ran the final mile at 5:50/mile pace. That is screaming fast for a final push, but also a great way to build strength and speed for late in a race. It also is the pace that I would like to hold for a 5K in the fall of 2014. That pace would translate to a 5K time of 18:07ish.
How does this work into your plan? Finish fast for yourself at a test pace that makes sense. Whether you are on a treadmill or not, decide to turn up the speed to finish. Even if it is only for the last 30 seconds or so, it builds strength and confidence. It's a great start. I didn't start out by finishing fast for a mile.
You have to start somewhere. Your starting point is great because it's right for you. You answer to no one but yourself. Build yourself up!