5K training – Week 2 – Target Paces

07/08	0 miles	Rest day, IMA softball game, IMA ultimate game
08/08	3 miles	Slow & easy
09/08	5 miles	Tempo run, 3 miles @ 8:22 pace, legs felt a little heavy
10/08	0 miles	Rest day, evening ultimate game
11/08	3 miles	Slow & easy, feeling a little under the weather (sore throat)
12/08	0 miles	Rest day
13/08	7 miles	Long run @ 9:52 miles/min, felt great
Total	18 miles	YTD: 495 miles

[13/08] Well I survived the week: conference, work, softball, ultimate, running and all. I feel pretty good about the paces I did for both my tempo run (8:22 mile/min) and my long run (9:52 mile/min) this week. They’re both just under the paces recommended when you put my 8K time into the Runner’s World Training Pace Calculator:

Your easy run training pace is: 10:08 min/mile
Your tempo run training pace is: 8:28 min/mile
Your maximum oxygen training pace is: 7:38 min/mile
Your speed form training pace is: 7:04 min/mile
Your long run training pace is: 10:08-11:25 min/mile
Your Yasso 800s training pace is: 3:55 min/800

I don’t necessairly need target paces for all my runs but I do like having them for speedwork and tempo runs. It’s also good to know that I could be doing my long runs at a slower pace.

This upcoming week could be pretty exciting. Depending on how I organize my week I will break the year-to-date 500 mile mark on either Tuesday or Wednesday. Plus on Saturday I’m running the 5K race and I can almost taste a sub 25 minute finish!