If you want to run fast, you have to train fast. If like me you jog 3 miles at lunch a couple of times a week, you will be better at running an easy 3 miles. In Run Less, Run Faster by Pierce, 3 key workouts are prescribed. Long run, speed work and tempo run.
To that end I have sought to get involved with track workouts. I think these are perfect for building speed and working towards a goal race time. If I want to run a 21 minute 5K, I need to get used to running at that pace.
My first workout was with the Arvada Running Club. They were kind enough to invite the Arvada Triathlon Club to join them Tuesday nights. I didn’t expect to keep up 100%, however I was surprised at how fast and dedicated this group was.
The workout was 6x800 at 5K race pace. I knocked them out at between 3:32 and 3:47 which translates to roughly a 7:20/mile pace or about a 22:30 5K.
Last night’s workout was a ladder 400-800-1200-1200-800-400 at 5K pace. Pacing was tougher for me on these, but I managed 1:44, 3:32, 5:28, 5:46, 3:36, and 1:46. My 1200’s put me on a 7:29/mile pace which would be awesome if I could develop the endurance to hold that on a 5K.
Thanks so much for a great couple of workouts and I am looking forward to next week.