Tuesday, January 29, 2008

Reducing Your Time

As promised, although a little late, here is the running schedule. Sorry, I have had a sick kiddo!


A good friend of mine's husband is a personal trainer and he gave this to me years ago. It helped me go from a 10 minute to a 9 minute mile, and it was relatively easy to do. You just adjust the longer pace (11 min) with what you are currently doing and then adjust the rest of the schedule accordingly.


Running Schedule
Week 1 : Mile 1 11 min pace, Mile 1.5 10 min pace, Mile 2 11 min pace, Mile 2.5 10.5 min pace, Mile 3 11 min pace

Week 2: Mile 1 10.5 min pace, Mile 1.5 10 min pace, Mile 2 10.5 min pace, Mile 2.5 10 min pace, Mile 3 11 min pace

Week 3: Mile 1 10.5 min pace, Mile 1.5 10 min pace, Mile 2 10.5 min pace, Mile 2.5 10 min pace, Mile 3 10.5 min pace

Week 4: Mile 1 10 min pace, Mile 1.5 10 min pace, Mile 2 10 min pace, Mile 2.5 10 min pace, Mile 3 10 min pace

So basically, for week one, you would run the first mile at an 11 minute pace. Then from mile 1 - 1.5 you would speed it up to a 10 minute mile pace, from mile 1.5 - 2 back to an 11 minute pace. And so on and so forth. You need to have a good route mapped out and know your mileage. It is kind of a guessing game at first as far as the pace goes, but you will get the hang of it. You can also adjust the schedule if you are only running 2.5 - 3 miles not 3.5 like the schedule calls for. The cool thing is that once you move your time down once, you can stay at that pace for a couple weeks and get really comfortable at it and then start over moving it down again!

Good luck and please let me know your progress!

1 comment:

Tessie said...

I'm not great at estimating my own pace so this is always so hard for me! I need one of those fancy pace calculator deals.