My Training Log - Building Into a sub 5:00 Mile

Week of 6/3-6/9

Mon 6/3: AM: 15 min aqua jog; PM: 3.82 @ 8:28/mi

Tues 6/4: AM: 2.03 @ 7:45/mi; PM: 4.46 @ 8:26/mi w/ 4x100m strides (6.49 day)

Weds 6/5: 2 UP; 4x800 @ T (2:56-2:54-2:58-3:06-X) off 60r; CD to 5.6 - Bombed this. Ran midday which was way too hot and humid for how poorly I hydrated. Supposed to do 6-8 reps.

Thurs 6/6: AM: 2.24 @ 6:27/mi; PM: 5 @ 9:15/mi (7.24 day)

Fri 6/7: 10 min bike (OFF DAY)

Sat 6/8: 7.04 @ 7:45/mi w/ 4x100m + 4x50m hill charges within w/ jog r.

Sun 6/9: AM: 7.01 @ 6:58/mi; PM: 2.85 @ 7:16/mi (9.86 day)

Weekly Total: 40.05 miles in 6

Analyis: Okay week. Wish I planned for the threshold session better but I messed up. Maybe should have adjusted my expectations for pace beforehand but oh well, will be better next time. Hills went well though and I wish I could have done 10 continuous on sunday but stomach issues left me feeling awful so I broke up the run. Happy to hit 40 again with my body feeling good, though. Lifted 3x this week, swam once, and did plyos as well so I'd call this a solid one overall! Road 5k this coming weekend, we'll see what I can do!

Week of 6/10-6/16

Mon 6/10: 6.01 @ 8:05/mi w/ strides

Tues 6/11: AM: 1.46 @ 7:16/mi; PM: 1.5 up, 4.01 @ Threshold/HM (6:01-5:53-5:56-5:47), 1.5 down (8.44 day)

Weds 6/12: 4.04 @ 8:16/mi w/ strides

Thurs 6/13: OFF

Fri 6/14: 3.55 @ 8:07/mi w/ 2x200, 4x100 @ 5k

Sat 6/15: 1.18 UP; Local Race: 2.64 in 15:38 (5:56/mi); 4.12 down (7.94 day)

Sun 6/16: 10.01 @ 7:44/mi w/ 2 steady miles 8+9 (6:33-6:26)

Weekly Total: 40.02 miles

Analysis: Fun week! The continuous tempo went great on tuesday, it was my first time running in carbon-plated shoes in a minute and boy was that fun. The race was supposed to be a 5k but was incredibly short so I just went for the win! Course was exceptionally hilly, with 4 short really steep hills that just sapped all the energy out of my legs. Gonna do a flat 5k TT in 2 weeks to see where I stack up. Long run was easy, threw in 2 steady miles to keep myself engaged. Good week overall!

Week of 6/17-6/23

Mon 6/17: 5.48 @ 7:54/mi w/ strides

Tues 6/18: 6.01 @ 8:35/mi w/ strides

Weds 6/19: AM: 2.01 up, 6x3:00 @ T w/ 1:00 standing rest on treadmill (6:00/mi avg), 1.17 down; PM: 3.08 @ 8:23/mi (9.26 day)

Thurs 6/20: OFF

Fri 6/21: 5.01 @ 7:13/mi progressive (9:06-7:50-6:37-6:22-6:10)

Sat 6/22: 5.66 @ 7:39/mi

Sun 6/23: 10.42 @ 7:30/mi

Weekly Total: 41.86 miles

Analysis: Solid week of training. Heat wave hit this week which along with the humidity was pretty brutal. Got some good aerobic work in which I'm happy with, body is feeling pretty strong as well. Planning to do a 5k TT this week to check on my fitness and maybe get some paces for some faster workouts in the future.

Week of 6/24-6/30

Mon 6/24: 4.28 @ 7:28/mi w/ strides

Tues 6/25: Run#1 - 1.76 @ 8:31/mi; 1.56 up, 3.51 @ 6:18/mi, 1.38 down (8.23 day)

Weds 6/26: OFF

Thurs 6/27: 1.86 @ 8:26/mi

Fri 6/28: 1.76 up; 2k in 7:42 (6:12/mi) 60r - 3x400 (78-74-76) equal r - 2x200 (32-30) 40 r; 10 min bike cd (4.37 day)

Sat 6/29: AM: 1.86 up; 5K TT: 17:31; 1.84 down; PM: 2.47 @ 8:05/mi (9.38 day)

Sun 6/30: AM: 1.28 @ 8:22/mi; PM: 10.27 @ 7:03/mi w/ 4 MI cutdown from 6-9: (6:33-6:25-6:19-6:07) (11.55 day)

Weekly Total: 39.70 miles

Analysis: Weird week. Super busy and tired from work hence the slow middle week. M pace tempo on Tuesday felt smooth and light. Tuneup session was good as well, did some smooth 4s and 2s after a warmup and light 2k M rep. 5k was PAINFUL but also 10 sec off my PR with just base work and M+T work so that's exciting. Long run felt good too once I got rolling, the progression came naturally as I didn't plan for it. Overall a solid week which I'm excited to follow up with in this next one!

Week of 7/1-7/7

Mon 7/1: AM: 2.11 @ 7:48/mi; PM: 6.4 @ 8:44/mi w/ strides (8.51 total)

Tues 7/2: OFF

Weds 7/3: 8.08 progressive @ 7:33/mi w/ strides

Thurs 7/4: AM: 3.4 @ 8:48/mi; PM: 3.25 @ 7:26/mi w/ strides

Fri 7/5: 15 up - 10-7-3-2-1 w/ 2:00 rest @ T-10k-5k-3k-1MI (6:08-5:48-5:43-5:21-4:56 for paces) - CD to 8 miles

Sat 7/6: 3.12 @ 7:16/mi

Sun 7/7: 10 @ 7:10/mi - Prog thru 8 (7:33-6:33) 1.5 mi jog and strides to 10.

Weekly Total: 44.36 miles

Analysis: Really solid week. Been enjoying the longer progressive steadyish runs, aerobic base is coming along nicely. Interval sesh was HARD but I'm happy to have run the paces I did in the heat/humidity. Long run felt good, with the latter half of the progression being sub 7 pace and smooth. Another solid week of training in the books.