ACorn's Blog

December 27, 2024

15% off for Fast Running Blog members at St. George Running Center!

Location:

Holladay,UT,

Member Since:

Jul 17, 2011

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

A couple of wins in small local races.

I have always been an active person and need to do something physical everyday or I don't feel right.

Short-Term Running Goals:

Mile: 4:40

5k: 16 min (track or honest course)

10k: 33 min

1/2 Marathon: 1:13

Steadily increase my mileage to 60-70 miles a week.

Long-Term Running Goals:

Eventually run a marathon.

Run for health and sanity.

Personal:

Married. 30

I work in commercial real estate.

I enjoy golf, video games and have recently started learning chess.

Adam Cornelius

Favorite Blogs:

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Fri, Aug 24, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
3.50	0.00	2.00	0.00	0.00	0.00	0.00	5.50

Did a lunch workout at Cottonwood High.

Warmed up for 1.25 miles

Workout was 200-400-600-800-600-400-200 @ goal 5k pace(5:09) for a 16 minute 5k.

Rest was 100-200-300-300-200-100 jog at about 8:30 pace in-between reps.

Times were 35-75-1:54-2:34-1:55-76-36. This was a very tough workout for me but good to get some faster running in with minimal rest. It showed me I have a ways to go to break 16 minutes. The second 600 rep was brutal but I felt oddly better on the following 400. Next week I will add another 800m and 1k rep to make it an actual 5k of hard running.

Jogged stairs for 10 minutes afterwards then cooled down another 1.5 miles

Weight: 0.00

Comments

From Jake K on Fri, Aug 24, 2012 at 14:34:59 from 155.100.226.191

Solid workout... Those paces take some getting used to with short rest. Nice job.

From ACorn on Fri, Aug 24, 2012 at 14:36:25 from 24.2.76.146

Thanks Jake. Good luck tomorrow!

From Jake K on Fri, Aug 24, 2012 at 14:39:48 from 155.100.226.191

Even though it might not feel sustainable for a full race, when you can get up to 5K worth of reps during these ladder workouts, you are a lot closer than you think... especially since you didn't cheat and you kept the rest short :-)

Another one to try is 16-12-8-4-2 (and then maybe a few more 2s to hit a full 5K)

When you can hit that first mile at 5K pace and then hold on and finish the rest of the workout, you're ready.

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