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Flat mile in 7:30. Not amazing for a flat mile but big improvement on a few weeks ago when I wouldn't have got that far.

Great thread! Don't forget some speed (or at least faster) work each week. If your goal is 12-13 minutes per mile for a 5K, once a week you should do one of the following workouts:

- Run three to four 1/2 miles at 9-10 minute mile pace (4.5 to 5 minutes for the 1/2 mile) with 3-4 minute rest in between each loop. The pace is up to you, but you should feel tired after every loop.

- Run six 1/4-mile laps at 8-9 minute pace (2:00 to 2:15 per lap on a 400 m track) with 1-2 minute rest in between

- Look up fartlek workout and try out that strategy once a week (basically, randomly adjust your speed on a 2-4 mile run...Jog easy, then run hard (but not sprint) for 1/4 to 1/2 mile, then jog for 100 m, then sprint 100 m, etc. it's up to you, but it trains your body for a race when you are surrounded by tons of people and have to adjust your speed, pass people, etc.


When starting any new workout like that, take it easy. Don't get me wrong, they should be really uncomfortable. That's the point. But you can hurt yourself if you're not careful. So ease into them if you don't have a serious runner or coach training you. At first, instead of doing 4 1/2 miles, maybe try one at the end of your normal jog as see what is an "uncomfortable" pace for you for that one 1/2 mile. It should be a pace that you feel you CAN'T sustain for a full mile.

btw, that is called interval training, so Google it if you want more info.

Thanks card29 that's very helpful. I started running about 5 months ago and am now up to 4.66k in 23 minutes 4 times a week. Trying to increase my distance every few weeks.

Loving the endorphins!

Great pace! 44 yr W that could break 23 minutes in a 5K? That's sick! I guarantee if you start mixing in speed workouts (for you it might need to be 3:00-3:20 minute 1/2 miles), that time will drop even further!

Also, I should have mentioned in the previous comment- Don't start speed workouts until you have been jogging/running middle distances (2.5-5 miles, 3-4 days a week) for at least 3 months. Recipe for injury if you start it cold turkey! That's what's referred to as building a mileage base, or building a base.

Looks like there are several different climates already in this thread (Maryland, Texas, England, I'm from KY). I know lots of people here are in CA. This thread would be interesting to keep going this winter for those of us with cold winters. I actually LOVE running in the cold. The first 2-3 really cold runs burn your lungs, then you acclimate and it feels great.

Still, some of us might be jealous of the TX and SoCal people

I'm doing a breast cancer fundraising 5K on Saturday, but I won't be running it. I'm walking with a large group from work, plus my leg is still messed up from the last game of coed kickball on Tuesday. I'll get back to the trail running next week, hopefully.

I did not run this week because my knee was hurting so much I could barely walk. My shoes are really old and need to be replaced. Hoping that helps with my knee.

Ok, Card, I'll hit the treadmill tomorrow night and Sunday morning. Plans with an out of town friend tomorrow and I have the kids again this weekend. And Sunday I will post my training plan for the coming week.

Hey now, don't run if you're injured! I'm sitting out this week due to a silly kickball injury :P

I hope your knee heals quickly. New shoes are a must, every 300-400 miles. If you've never been to physical therapy and you've had that pain multiple times or for a few weeks, definitely consider that. Many times your insurance will cover it for a simple copay, and you don't need a Dr's reference, typically. The best part is not what they do to you, but what the teach you (exercises, stretches, techniques, equipment).

Happy running

It's a short-term injury, combination of the shoes, a funny moment at the yoga class, and a LOT of stairs in my house. Plus I live in a very walkable town and I get 4-7 miles of walking in my ordinary routine. The shoes I'm wearing now are the ones I wore to train for and run my first half marathon 11 months ago, so they're definitely toast.

Glad to hear it's not chronic. Okay then, get after that treadmill