training paces
I was just looking at some different plans.. I know I wouldn’t be able to do the FIRST plan because every run is very time-focussed. I enjoy going out and running with my training group and not worrying about sticking to a very specific pace. But I wondered about taking some of the other aspects of the plan.
The FIRST plan is based on three days of running workouts, as well as cross-training. The three key workouts basically include a speed workout, a tempo workout and a long run. I looked at the half marathon plan, and the paces are keyed off your 10K time.
My 10K time is horribly soft. As in, my 10K PR pace= 7:43, my half marathon PR pace = 7:48. So I computed backwards (as I did when working out my training paces the first time I did a Pftiz plan).
According to the FIRST plan, your PHMP (Planned Half Marathon Pace) is 10K pace + 20sec. My goal pace is a 7:24. So the 10K pace I should be working off of is 7:04.
Hm, odd that this is almost exactly my 5K PR pace. We’ll ignore that fact.
So the paces for doing various speed workouts are as follows:
400M — 6:04pace
600M — 6:09pace
800M — 6:14pace
1200M – 6:17pace
1600M – 6:24pace
2000M – 6:29pace
Gulp!
As well, short tempo runs should be at 10K pace (7:04) and Mid-tempo runs should be at 7:19.
The next thing I’ll have to work out if I do try to use these times is that the FIRST plan is an 18 week plan and I am already less than 18 weeks out from the race. Hmmm…
***
I just read an article in CoolRunning that mentioned a 3 day a week marathon plan. Their plan involved the following:
| Week | TuesdaySpeed | ThursdayTempo | SaturdayLong |
| 1 | 4 X 400 | 3 | 10 |
| 2 | 8 X 400 | 3 | 10 |
| 3 | 4 X1200 | 5 | 12 |
| 4 | 6 X 800 | 7 | 13 |
| 5 | 3 X 1600 | 3 | 10 |
| 6 | 10 X 400 | 5 | 14 |
| 7 | 5 X 1200 | 5 | 15 |
| 8 | 7 X 800 | 8 | 17 |
| 9 | 3 X 1600 | 10 | 13 |
| 10 | 12 X 400 | 3 | 18 |
| 11 | 8 X 800 | 5 | 15 |
| 12 | 4 X 1600 | 8 | 20 |
| 13 | 12 X 400 | 5 | 15 |
| 14 | 6 X 1200 | 5 | 20 |
| 15 | 7 X 800 | 4 | 15 |
| 16 | 3 X 1600 | 8 | 10 |
| 17 | 5 X 50 | <td colspan=2>Sec 20 minutes easy</td>||
| 18 | 26.2 |
I’m not sure this isn’t the marathon version of the plan, and I may be tempted to try to do these speed workouts (although the pace may kill me!)
If I run with Meredith and Mike on Tuesday, do long runs on Saturdays, I could do these speed workouts on Thurs, and potentially an easy run on Fridays (when I work from home?) Realistically, Tuesdays are probably better for these, as I wouldn’t be as rushed, but I do like running with others.. hm…
