View Workout (Erika Corley)

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St. Paddy 5k

March 18, 2017 (Morning)

Exercise Type: Run

Comments:
So obviously this race is a little hilly and not sure what the weather will be like yet, but I think we need to go out in that first mile with a 5 min run /30 sec. walk pattern.

On a good day, you are certainly fit enough to go sub 12 or close to for all 3.1 miles.
If you look at the track shack 5k and how far you've come since then between the longer races and your speed workouts, I think you can really bust out a good one!

So the first mile is 5 min run/30 sec. pattern.
At mile 2 assess how that feels and either keep the same pattern, or drop down to 4 min runs /30 sec walk patterns. But either way and throughout, you are definitely able to make this 5k more running than ever, so the walks do not have to be more than 30 sec.

As far as speeds for the runs, I would keep the first mike under control but still steady.
Miles 2 and 3 is where you want to start passing people who have gone out too fast.
All of the run parts can be faster than usual bc it is only 3 miles not a half or a 15k that we are doing;)

Remember 5ks can be painful if run fast, but the pain is short lived!!!!