6 minute man

No, not like that you pervos!

My sister A. was a track and cross country star at the college we both went to. She also is a Boston Marathon qualifier. So I trust her when it comes to running advice.

I mentioned to her how my 7 minute mile times were not fast enough in the 5k trail races I was entering. I finish mid-pack overall and the bottom of my class. I need to run a 5k in the teens, not in the low 20's.

So she gave me an interval workout to bring my speed up. Right now I run 800m (half a mile) at my desired mile pace. In this case I want to run 6:00 miles so I have to run my half miles in 3:00 minutes. I run the distance, walk it. Repeat 3 times. I do this until I can meet my time goal each time and can jog back on my rest phases. Eventually I am to work up to doing this 6 times. Then I should easily be able to run 5k at my 6 minute mile pace.

Tonight was my first night of speed work. Here are my results from tonight's workout.
half mile 1. 3:24
half mile 2. 3:04
half mile 3. 3:01
I walked back each time but I feel I can jog back, so I am starting that next week. In 2 months of training I plan on having my trail running 5k time being under 19:00.

Thanks A. I am on the way!!