Thursday, October 4, 2012

5k Pace Interval Track Workout

With a 5k coming up on Saturday, last night's workout revolved around intervals aimed at my target race pace.  I met Jesse at the track for a mid-week workout and here's how it went...

2 mile warm-up

3 x 800 - 2:55.0 {1:45 rest}, 2:53.06 {1:35 rest}, 2:53.5 

{1:35 rest}

600 - 2:05.5 

{1:30 rest}

2 x 400 - 82.1 {1:30 rest}, 79.7 

{3:00 rest}

3 x 200 - 38.6, 37.7, 36.7 {1:30 rest}
1.5 mile cool down 

The gist of the workout:  The 800s were meant to be at my current 5k pace, around 6 minutes per mile, and I ran them slightly faster than anticipated.  Then, the plan was to get faster for each interval throughout the rest of the workout.   

Upcoming races: Besides the 5k this weekend, I also registered for the Runner's World 10k that is being held in Bethlehem, PA the weekend of October 20 - 21.  I've said this before, but I never ran a true 10k so this should be interesting.   

For the rest of the week: I'm thinking about doing a few miles today, and then heading to yoga in the evening.  For Friday, a shake-out {easy} run before race day. 

What does your race schedule look like for fall? 



  1. Have fun at the Runners World Half & Festival!! :) I'm jealous, if it was closer I def. would be going! Can't wait to hear all about it!

  2. Thanks! I'm excited. It's a big deal here in the Lehigh Valley. I'll be sure to post the results!!

  3. Good luck in your 5k this weekend!