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Tag Archives: track

Consistency is essential in training.  It’s not a single workout that improves your fitness.  It is a few weeks or months of being consistent with runs and workouts  that brings you closer to your goal.

I’ve been consistent with my tempo runs and track workouts past two weeks and I’m already seeing some improvement in my fitness.  I realized how much I’ve missed speed training!

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Week 2:

M – upper body weight (10 mins)

T – 6 miles with 2 mi tempo @ 8:08, 7:54

W – rest

Th – 5 mi w/ 6 x 400m @ 1:52, 1:53, 1:50, 1:50, 1:47, 1:44

F – 3 mi easy

S – 10 mi easy

S – 6 mi easy

Weekly Total = 30 miles 


I ran by this during my 10 mile run and I had to stop to take a picture.  (Golden Gate Park)

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Week 3: 

M – lower body weight (10 mins)

T – 6 miles with 2 mi tempo @ 7:53, 7:46 — improved from last week and felt easier

W – rest

Th – 6 mi slow w/ hills mixed in, 900 ft climb

F – 3 mi easy

S – 10 mi w/ 2x800m @ 3:37, 3:48; 4x400m @ 1:46, 1:46 1:48, 1:42 — another improvement

S – 5 mi easy

Weekly Total = 30 miles
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I am now ready to increase the volume/length of these speed workouts. 

This morning (week 4, Tuesday) I did a 3 mile tempo run during my 7 miler and the tempo miles averaged 7:45-7:50 pace. Progress! Little at a time.

Summer is approaching and life will get a little busier but I will plow through this 5K training 🙂 just one more month!

On a COMPLETELY unrelated note, how sick is my new phone case?? I may be a case of 33 going on 3, I still love glitter like a little girl.

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