Friday, October 10, 2014

10/10/2014 Mile repeats, 5 miles total workout

Mile repeats hurt.  I just finished up a set of three mile repeats and I am done.  After a mile warm up jog, I did the 3 repeats and finished with a cool down mile.  In between the mile repeats, I only rested for 90 seconds.  

This is how the workout looked broken down:

Warm up mile
Mile 1-6:40
90 second rest
Mile 2-6:20
90 second rest
Mile 3-6:13
90 second rest 
Cool down mile

Typically, research shows that if you are applying mile repeats as a workout leading up to shorter races like 5K/10K, you shorten the rest so your anaerobic threshold increases.  If you are training for a longer race like a 13.1 or 26.2, you raise the number of repeats and the rest periods while lowering the pace.  Since I am trying to gauge where I am fitness wise heading into a 5K next weekend, I wanted to see what I could bang out with short rests.

Although I am not in the shape I was last fall, I am now confident I can go under 20:00 next weekend.  That is all I can ask for right now.  If I had another month to train, I could probably get down to 19:30ish, but I am happy where I am headed.

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