Wednesday, November 19, 2014

My Training Schedule & my top goal for 2015

I have been thinking a lot about how 2014 went for me with regard to training, races, etc.  I have no regrets, but I want 2015 to be better.  I have specific goals in mind for races and results.  My specific goal for the year is to take place on 05/25/2015.  I plan on running the Ridgewood Memorial Day 5K Run as always and my goal time is 17:59.  For a 3.1 mile race, that equates to a 5:47/mile pace.  

Consequently, I have some work to do and I have developed a simple training plan to help me.  The plan is based on my schedule and what I think will promote me to success.  I am going to start with this plan and re-evaluate at the end of January to determine what I feel needs to be tweaked. I plan on expanding on my other goals for 2015 in the future, but for now, this is the big one.  

The training plan is as follows in its simplest form:

Mondays-- Long runs at comfort pace
Tuesdays-- Medium length run at comfort pace
Wednesdays-- Sprints, Hills, or Intervals
Thursdays-- Short/Medium length run at slow pace
Fridays-- Short/Medium length run at comfort pace
Saturday-- Rest/Recovery
Sunday-- Rest/Recovery

Most of the information above is easy to understand.  The one personalization I have made is the difference between a slow pace and a comfort pace.  I consider a slow pace what it sounds like.  A pace picked simply to recover from harder/longer workouts, but still build base miles.  However, a comfort pace will require a pace that is slightly faster than a slow pace.  In terms of time, I would consider my comfort pace to be about a minute faster per mile that my slow pace.  You could also call it a Tempo Run pace if familiar with that term.  

The specific mileage I will run will be evident in individual posts.  I simply wanted to put this basic formula together for anyone looking for a simple approach.  If you would like help translating this program to something specific for you based on where you are at, let me know and I would be happy to help lay it out.  

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