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
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.