30 May '17, 4pm

How I Broke 20 Minutes in the 5K (and Why I Wanted To)

How I Broke 20 Minutes in the 5K (and Why I Wanted To)

As a new employee at Runner’s World , I targeted the 5K at our Half & Festival in October . Using RW’s “Break 20” plan as a template, I trained for 10 weeks, logging the same amount of mileage (35 to 40 per week) as I did while marathon training, but spread over five days instead of four. I did twice-weekly speedwork (with repeats at 19:50 5K pace or faster), a long run of up to 12 miles, three easy recovery runs, and one cross-training day. I fell in love with the short, hard workouts and did not miss the monotonous marathon-training miles. As race day approached, friends and family asked why I was nervous: “It’s only three miles!” But I knew how much pain would be packed into this short race. To calm myself, I asked some of the faster ladies on my team for 5K racing tips . One said to hit goal pace on the first mile and use it as a confidence boost for the last two. Then...

Full article: http://www.runnersworld.com/5k/how-i-broke-20-minutes-in-...

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