I am just 9 weeks out from my first relay event and my motivation is high to be successful and support my team well. I have put together a detailed plan with pace goals and I wanted to share it with you!
It is a 200 mile relay with 12 people. I do not yet know my legs and it can be as short as 11 miles or as long as 20 (I know I won’t get that so really as long as maybe 18), spread over 3 runs in 24 hours.
I have set a goal of accomplishing a pace of a 10 minute mile for a 10k distance and I have some work to do to get there. I took a good look at my recent runs and found that I am capable of this goal, but some of my runs have been a little more comfortable than they should. I can be really consistent at a 12:30 pace on an easy run and I need to stay at 12:00 or less. I have done some harder runs that are unstructured, but if I want to meet my goals I need to focus.
For the next 8 weeks, here are my pacing goals:
|Slow and Long (or short)||Race Pace||Long Interval||Short Interval|
|12 min||10 min||9:29 min||8:42|
I will be signing up for a 10k half way through this plan to get a practice event in and test my pacing progress.
I am a little nervous putting this plan out there. I could share gym workouts all day long, but this is my first detailed running plan and it is really different than other plans I have built for myself.
I am typically slow to recover. It is one of the things I need to train with though since it is a 3 run in 24 hour race. I have a 2 run day most weeks and did one of them this week and it went well. The 2 run day’s are really important to this training. The long run and interval training are also really important for me for this event and my goals.
I am letting myself take an extra day of when/if needed. Each week, if I need an extra day off, I will either let go of my strength/yoga workout or one of my easy runs depending on why I feel like I need a day off. For example, if I am sore or have any pain, I will keep that strength/yoga for some prevention and maintenance. If I am just tired I will let go of one of one of my short runs.
|Week 1||16-Apr||Rest||3 easy||Interval training||strength/yoga||3||7|
|Week 2||23-Apr||Rest||3 easy||Interval training||strength/yoga||2, 2||3||10|
|Week 3||30-Apr||Rest||4 easy||Interval training||strength/yoga||3, 3||4||10|
|Week 4||7-May||Rest||4 easy||Interval training||strength/yoga||Tempo||4||8, 3|
|Week 5||14-May||Rest||4 easy||Interval training||strength/yoga||Tempo||4||7, 4|
|Week 6||21-May||Rest||4 easy||Interval training||strength/yoga||2, 2||4||12|
|Week 7||28-May||Rest||5 easy||Interval training||strength/yoga||3, 2||3||12|
|Week 8||4-Jun||Rest||5 easy||Interval training||strength/yoga||rest||3||5|
|Week 9||11-Jun||Rest||2 mile at race pace||3 mile easy||1 mile tempo repeats||Rest||Epic Relay||Epic Relay|
I just need to learn the extra features on my watch to be more aware of my pace and stay motivated until race day.
I will follow up with progress as I go!