Smart Coach = 5k Training Plan

After some research and helpful suggestions from Fit Chick in the City, I decided to give the SmartCoach a try to help me come up with a 3 week program to help to attempt to train to run a faster 5k come September 20. SmartCoach is a training tool provided by Runner’s World. I realize I’m not giving myself a lot of time to train. But hey, I’m willing to put all my effort into this program for the next couple of weeks. I’m curious to see if the combination of my motivation and this program will help me run a faster pace come September 20 resulting in a faster time!

Here's your individualized training program:

Your current race time is: 0:27:27 for a 5 K Your distance training goal is: 5 K You currently train: 11 - 15 miles/week How hard you want to train: Hard Your long-run day: Sunday Your training program Starts: Monday, 8/31/2009and Ends: Sunday, 9/20/2009 Length of your training schedule: 3 weeks

Wk	Dat	Mon	Tues	Weds	Thurs	Fri	Sat	Sun	Tot
1	8/31 9/6	Rest / XT	Easy Run Dist: 2 mi @11:14	Rest / XT	Speedwork Dist: 5 mi, inc Warm; 3x800 in 4:19 w/400 jogs; Cool	Rest / XT	Rest / XT	Long Run Dist: 6 mi @11:14	13 miles
2	9/7 9/13	Rest / XT	Easy Run Dist: 2 mi @11:14	Rest / XT	Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 9:37; Cool	Rest / XT	Rest / XT	Long Run Dist: 6 mi @11:14	13 miles
3	9/14 9/20	Rest / XT	Easy Run Dist: 2 mi @11:14	Rest / XT	Speedwork Dist: 5 mi, inc Warm; 3x800 in 4:19 w/400 jogs; Cool	Rest / XT	Rest / XT	Race Day Dist: 5 K @8:50 Time: 27:27	10 miles

I’m already going to have to make adjustments to this training plan. Tuesday is the first day of my program. I head to the beach that Friday for Labor Day weekend. My first “long” run is suppose to be on Sunday, which is the day I come back from the beach. I’m not sure what time we are coming back, but I’ll do my best to fit it in at some point on Sunday. I’m also interested in my Thursday runs, I’ve never tried repeats before. I’m going to have to run on or near a track in order to accomplish these because I don’t have something like this to track how far I’m running at what pace. I’ll also have to figure what track to run on because school is back in session and I’m not sure of the rules of the school tracks due to after school sports and when the public (me) is allowed to use the track. Also if you haven’t already noticed, the last day of my training program is actually my race day…so hopefully I’ll be running faster than my 27.27 time!

Minor adjustments, nothing that I can’t handle! I’m looking forward to throwing myself into this program, I feel I do better mentally and physically when I’m working towards a goal! Send me happy positive thoughts and vibes (telepathically that is, ha!)!!