Tuesday, January 10, 2012

RLRF Week 1

With the new year starting and two of my goals for 2012 being related to running a faster 5k, I have started following the Run Less Run Faster training plan for the 5k.  I've been running consistently for the past few weeks so I felt that I was ready to jump into the training program, but this is certainly no couch to 5k.  The first run was speed and totaled in 6 miles. So far all of my runs have been on the treadmill, which I know isn't the same as running outdoors, but running in 20 degree weather isn't an option for me so atleast this will keep me busy until spring and I can get outdoors and do it properly.

Workout 1:

RLRF
10-20 min warm up
8 x 400 w/400m RI,
10 min Cool down

Christine Runs less to Run Faster
1 mile warm up (11:32)
8 x 400 (8:57)
400 RI (11:32)
1 mile cool down (11:32)

I was tired at the end but not completely exhausted, which is a great sign.  I'm currently following the 5k PR timetables for 30 minutes since it has been nearly 2 years since I've run a 5k.  It's possible that I could speed up, but for now the workout seemed just about right.

Workout 2:

RLRF
1 mile warm up
2 miles @ short tempo pace
1 mile cool down

Christine Runs less to Run Faster
1 mile (11:32)
2 miles @ 10:00
1 mile (11:32)

Workout 2 required me to run 2 miles faster than I have been.  It's not to say that I can't run at that pace anymore, but I have definitely been a lazy runner for the past few months.  

Workout 3:
RLRF
5 miles @ long tempo pace

Christine Runs less to Run Faster
5 miles @ 10:30

I had meant for my 3rd workout to be on Saturday, but I then went hiking instead.  I finally took care of it on Monday ( after 3 whole days off!)  I ran 5 miles at 10:30.  Which was effort, but mostly over boredom rather than purely physical.  


Cross Training:
RLRF is big on taking time to do cross training activities and with my participation in KDub's Birthday Challenge & My resolution to make it to yoga once a week I did both.  I swam 1000 yards (which I know isn't much for swimmers, but I'm a newbie) biked 20 miles and also made it to my first yoga class since August.

The book seems to be a bit more serious regarding XT which after the challenge, I'll focus more on hitting the targets they set out. Working out was fun this week and I look forward to following the remaining 11 weeks of the program.  I have a 5k lined up on 3/31/12 which will be where I can see the progress towards my 2012 goals.

2 comments:

  1. I'm such a huge believer in this book and its ideology. I'm sure in no time you'll start seeing your times drop and your speed pick up!

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  2. ive read the book but havent followed any of the training yet. I can't wait to hear how you do!

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