I hit 20 runs since I established my goal of a 5-minute mile before I'm 50 years old. That's probably 50 to 55 miles. That's OK with me if it's not an ass-busting pace or mileage total. That's not what I need. In fact, before I even try t0 run fast (as in intervals/strides/fartlek) I will probably put on 250 miles before I even try to push myself. I want to put on the mileage, being able to:
a. lose weight
b. strengthen and condition muscles and ligaments so I don't get injured
c. develop enough aerobic capacity to be able to withstand a slight bit of anaerobic
So I should be able to go 5 to 6 miles at about 9 minute pace in this first phase -- which will end up being something like 18 weeks of running. Then when I do start faster running, I will start with strides -- just to get my leg turnover rate going. Then some fartlek, then maybe blend in some 200s, etc.
Then over the next 4 months or so after that, which will put me at about the end of state track, I want to do actual speedwork once a week. At that point, I want to be able to run about a 20-minute 5K in June. This would allow me about 4 months to get down to 19 minutes.
Running bike path on Valentine's Day 2010.
2 comments:
Smart to not push it until you're ready and have more miles. How many runs will you do before you go for your time?
It will be approximately 400. I will be running four days a week -- perhaps increasing it to 5 later on -- for the next two years.
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