2010

Summary of speedwork, 2010.

Earlier sessions were run in 2009 but training was for a 2010 race so I put the results on this page as opposed to 2009.
Intervals are not on the track at this time, thus the miles versus meters.

12/22 – Intervals: 3×½ mile

3:17 (6:36)
3:20 (6:42)
3:13 (6:29)

12/30 – Tempo: 2 miles

Avg. 7:20
7:22 – 7:18

1/6 – Tempo: 3 miles

Avg. 7:22
7:25 – 7:24 – 7:18

1/12 – Fartlek: 1min@5k, 1min@10k, repeat

Goal: 7:15/7:35
1 min – 7:16 / 2 min – 7:18
1 min – 7:03 / 2 min – 7:29
1 min – 7:09 / 2 min – 7:35
1 min – 7:02 / 2 min – 7:29
1 min – 7:01 / 2 min – 7:21
1 min – 7:19 / 2 min – 7:27
1 min – 6:55 / 2 min – 7:37
1 min – 6:32 / 2 min – 7:19
1 min – 6:55 / 2 min – 7:18
1 min – 6:41 / 2 min – 7:23

1/19 – Intervals: 3×1 mile

7:09 – 7:01 – 7:00

1/28 – Intervals: 2x(3x ¼ mile)

1st set: 1:28 – 1:29 – 1:33
paces: 5:52 – 5:56 – 6:12

2nd set: 1:34 – 1:33 – 1:31
paces: 6:16 – 6:12 – 6:04

2/2 – Intervals: 3×½ mile

3:35 (7:14)
3:36 (7:14)
3:27 (6:56)

2/16 – Intervals: 1mi – 2 mi – 1 mi

7:28
7:27 (14:54)
7:25

2/18 – Tempo Interval: 1×15 minutes

15 min – 1.95 mi – 7:42 pace

2/23 – Intervals: 5 x ¾ mile

5:22 (7:10)
5:23 (7:11)
5:15 (7:01)
5:18 (7:05)
5:13 (6:58)

3/2 – Tempo: 3 miles (on the treadmill – yuck!)

Avg. 7:48
7:53 – 7:49 – 7:41

3/9 – Intervals: 3 x (800-600-600)

1st set: 3:27 – 2:28 – 2:23
paces: 6:57 – 6:43 – 6:28

2nd set: 3:21 – 2:24 – 2:30
paces: 6:43 – 6:35 – 6:49

3rd set: 3:12 – 2:20 – 2:18
paces: 6:26 – 6:24 – 6:17

3/18 – Tempo: 4 miles

Avg. 7:21
7:22 – 7:24 – 7:21 – 7:19

3/25 – Intervals: 3 x 1 mile
6:59 – 6:48 – 6:46

4/1 – Tempo: 5 miles

Avg. 7:31
7:31 – 7:35 – 7:26 – 7:31 – 7:36