Monadnock Regional Milers

Over the last couple months at the track on Wednesday nights, I’ve gotten a number of questions regarding training. A couple of the questions have been asked by multiple people which got me thinking that maybe I should start posting the questions and the answers I’ve given so anyone can read them. So as the questions come in, I’m going to regularly post them on the enews and they’ll be added to the website regularly as well.

Q: I’ve just started running again (after some time off) and don’t feel ready to begin running fast? (track work/speed work)

A: If you’ve literally just begun running (today) then take two weeks of running at least four times a week, to get the legs used to running again, and then you should be ready to start training more aggressively. However, when you begin being more aggressive, you need to remember that you’ve taken some time away and might not be able to come back right where you left off. I would suggest a training pace one to two minutes slower than your 5K PR as the goal to begin with, and then move towards that goal pace again. Another way to do it is to still target that goal pace but anticipate that you may not make it all the way through the workout. I would also suggest being ready to “pull the plug” early in the workout. Nothing slows the training process down like being injured.

Q: I’m not sure what my goal pace should be? (I haven’t “raced” a 5K in forever!)

A: Your goal 5K pace should be a challenge for you, but something realistic for you to try after. If you haven’t raced 5K in a couple of years, I would take your previous best (maybe disregarding if you were a speedster in high school) and add a minute or two to your 5K. Once you’ve given that pace a try for practice at the track, adjust up or down to find a pace that is challenging to get through the workout, but doable. Now you’re on your way to a new PR!

A number of runners down at the track have said, off handedly, that they should have me set them up with a schedule for their next “big” race. I am more than happy to look at someone’s training and make suggestion that might enhance their training. I have a form that will help you help me get the appropriate insight into your training so we can set up a suitable program.