Week 2: Sub-50 10K Training

This past week was another great week for training. I’m nervous to get too excited about how my training is going because, in the past, I’ve had problems with injuries/soreness but so far so good! That being said, it’s only the second week so I’m taking it day by day.

It’s been really great though to run five days a week. Most training plans I did before had me running four days a week, sometimes only three, but I really like running more often. I’m a strong believer in the fact that the more you run, the better you become. Which, is really starting to prove true in my times and how I’ve been feeling on my runs.

The week started off with cross training on Monday. I went to the gym after work and did two miles on the arc trainer (elliptical type machine) and then did a bunch of strengthening exercises- squats, lunges, lifting weights and ab exercises. I also made sure to stretch a lot too because I want to avoid any muscle tightness-related injuries.

On Tuesday, I had a 2.5 mile tempo run at 8:12/mile. I did this run during my lunch hour and nailed the pace time which felt amazing. It was fast but my breathing was really steady and my legs felt strong.

Wednesday was an easy paced 5 mile run. Unfortunately I had to do this run on the treadmill but I got it done. I ran 5 miles at 9:50/mile. When I first got going, my ankles were really bothering me for the first mile. I think this is due in part to the treadmill but after the first mile I felt really good and finished the run with no problems.

Thursday was my speedwork day and I had to do 4x800m at race pace (8:02/mile) with 400m resting in between. This was a 10 percent increase from last week’s speedwork but I was able to finish it and feel good. Eight hundreds are HARD, there’s no doubt about that, but I am really seeing results in my long runs and easy runs.

Friday was a complete rest day!

Saturday was my long run of 6 miles. According to my training plan I was supposed to run 6 miles at an easy pace (9:50-11:05/mile) but, instead I ran at 9:23/mile average and my fastest mile was at race pace (8:02)!! I was so happy on this run but I just felt amazing. I actually really wanted to keep running but I need to stick to the training plan to avoid injury. I don’t know what it was- the speedwork, my tempos, running more frequently- but I felt amazing on this run. Also, this was the first time in a VERY long time that I actually ran on the road with music. I always listen to music when I run on the treadmill but I usually don’t when I run on the road. However, I think this had something to do with my faster paces because I was jamming the whole time!

After my long run I came home and did some post-run yoga stretches and foam rolled.

Sunday (today) I just did an easy 4-mile recovery run. I ran at 9:27 pace and felt really good. It was a bit colder out today but I felt comfortable and strong. I also did some post-run yoga after my run today and was home in time to congratulate my cousin on finishing her first full marathon!

Training is looking good this week as well, although I’m a little concerned with when I’m going to get all my runs in because I’m traveling home for Thanksgiving. I may have to juggle the training plan around to accomodate my travel plans and some much needed family-time.

Also I officially signed up for my goal race 10K and it will be on February 3- it’s a Superbowl 10K! This actually gives me an extra week of training so if my schedule gets messed up because of the holidays, I have some wiggle room on the outset of the training program. I hope y’all had great training runs last week and I know everyone will run happy this week because it’s finally the start of the holiday season! Happy running!

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2 thoughts on “Week 2: Sub-50 10K Training

    • Same! I’ve actually never raced a 10K but I’ve done the mileage. I thought shooting for a sub-50 would be a good challenge.

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