Today marks the first day in my build towards my next race. My previous 5k, also my second fastest of all time, was a 17:20 on March 9. It would be an understatement to say that if I don’t go sub 17 I will be disappointed.
However, I do have a set of goals to work towards.
A goal: Sub 16:30
B goal: 16:45 (give or take 5-10 seconds)
C goal: sub 17
Given the math of dropping from 17:59 in January to 17:20 in March on the same course, it seems pretty reasonable to be in the 16s for this July 5k – albeit a different course and at 2k elevation.
The plan for the build is as follows; I will start 10 mile days 5 days a week this week. Two days of easy lifting (Romanian deadlifts, squats, lunges, shoulder presses, core work). One quality speed session a week and one hill workout per week.
Today was an easy 10 miles on the treadmill at 7:50 per mile pace. My average HR was 145, but peaking into 150 territory towards the end. I’m hopeful my body responds to the mileage increase well from 45 miles. I’ve never been consistent at 50 mile weeks, so we are stepping into the unknown here. But that’s how we find out what we are made of.
Austin Strohl's Running Blog 
Leave a comment