I really want to start running faster.
One of my goals this year is to run a 5K. I have never run this race distance before and really want to work on my speed. Running longer distances is great and has so many benefits but I also really enjoy those short, fast runs. I have my eye on a race in June, the Baltimore Women’s Classic 5K. I signed up for this race last year but was unable to run it due to an injury. The race course runs past my old apartment and ends in front of the Baltimore Inner Harbor. Downtown Baltimore and the Inner Harbor hold a special place in my running heart because it’s where I started logging miles last Spring and where I developed my passion and love for the sport. I will be home that weekend for a wedding and think this race would be perfect!
That being said I am trying to incorporate speed training into my weekly training runs at least once a week. Since I don’t currently have access to a track (I may need to do some research to find one in my area) I turned to Runner’s World for tips on speed work. I found an article, Beyond the Oval, which will help me include speed workouts sans track. The first option they list is running 800s (or a half mile) at 5K pace and then slowing down to a jog for a quarter mile before repeating. I definitely want to try this workout this week, probably Thursday. The end of the article recommends if your goal is to improve speed for a mile or 5K race you can run shorter, faster repeats (one to two minutes or 200 to 800 meters) with long recovery intervals of three to five minutes. Both of these options sound great and hopefully will help me to hit the pavement a little faster than normal.
I find this really amusing:
Happy Monday everyone! Hope you had great weekends!