- Every couple of week increase the length of your long runs. And this is a hard one for me – Run 3-4 minutes slower per mile!
- Incorporate weekly interval training. He suggests starting with 4x400 (quarter milers) and work up to a set of 14. That’s only 3.5 miles so easily obtainable.
My last 5K pace was at an 8:03 / M
So I need to do these intervals at 7:55 pace
Today (in the sunshine) I included a 4x400 with my run. Just running fast – not looking at the Garmin.
This goal will carry me along till the end of the year – when I start training again for a Half Marathon.