Couch to 5K — Time to hit the pavement again

Alright, I am not exactly sedentary, but like I mentioned last week, my workout schedule has suffered a little because of my travel schedule. I am usually really good about working out on the road, but it just did not happen last week. Life happens and I just had to roll with the punches. I don’t think this is exactly a couch to 5K plan, but it will feel like it.

My brother Joe and I are going to do a 5K on New Year’s Eve and we have the goal of pounding out a sub 20:00. My previous PR is just over 22:00, so I am going to have to put in some serious work. This is going to be a tough goal to accomplish for sure, but I am really looking forward to the challenge. I am going to take this challenge one week at a time, and this will be my schedule for this week. Keep in mind that even during the off season I have been averaging over 20 miles per week, so even with a week off I am starting with a good base of fitness.

Monday: 4 mile run @ half marathon pace

Tuesday: 5 mile run @ 10K pace

Wednesday: 3 mile run @ half marathon pace

Thursday: 6 mile run @ 10K pace

Friday: 2 mile run @ 7:00 min/mile pace

This week I will be focusing more on just getting the legs to turn over at a high rate. Next week I will start back with the speed work to try and get my pace down under 6:20 min/mile. Saying that out loud just makes my head spin a little. I don’t know what your strategy is, but I do like to get on the treadmill at least once a week to do some speed work at the target pace. It allows me to focus more on my stride that looking down at my Garmin every 30 seconds. Since I can’t pay too much attention to any one thing for too long, it is helpful to jump on the treadmill.

I am going to also jump back on my kettle bells and plyometric work. My core is getting softer than it should be. I need to lose about 10 lbs. before the race so I can actually not be automatically entered into the Clydesdale division. The weather has turned so it is cold and snowing, but I will run all these miles outside. I am going to be super tough this winter.

I won’t schedule a run this Saturday because I am actually taking my wife out of town (come on with a collective ahhh). She has been very supportive of my work and training, so this weekend is the time she gets to relax and have a good time. We will leave the boy with my mother-in-law for a couple of days and I hope they both survive that experience. My wife told me once that she would like a vacation that does not have any training scheduled — or a “train-cation”. So, this weekend will be swim, bike, and run free. So thank you to my “athletic supporter” — she is truly one of a kind.

About the Author

I have been participating in running and triathlons for 10 years and love the feeling that training provides. You may not agree with me, but you know you just can't look away...