I'm planning to run a 5K next week and then another the week after that. Since I haven't run anything at 5K pace in almost 3 months [2 days ago I ran 2x1/4], I figured I'd better do some. I went to the track to run 5x1,000. I started with a 3.5 mile warmup at 7:45 pace. The 1,000s were 3:46, 3:53, 3:50, 4:37, 3:47. I lost count and went an extra 200 on number 4. Average pace for these was 6:09. I ran 400 recovery between each at around 2:10 each. This workout felt pretty hard. I was hoping to run at least that pace in next weeks race but I guess we'll have to see what happens. My hip and calf felt pretty good. Overall pace for 8.5 was 7:12. |