Since we are able to run 3 miles fairly comfortably, Hubby and I have decided to increase our training distance to 5 miles. There is a “Run for the Hill of it” 5 mile race that we would like to participate in being held on July 31st. That would give us 9 weeks to build up to the 5 miles. After poking around online, we came across this article:
The original advice suggests the runner keep with the 2 miles they are comfortable running and increasing the long-run distance gradually. Given that 3 miles is our comfortable distance, we are going to stick with that and increase the long runs with a recovery distance of 3 miles during weeks 3 and 6. We’ll begin our taper on our last run of week 8 so we don’t blow ourselves out before the race date.
Each week we will run Tues, Thurs, and Sat or Sun.
5/23: 5 Km, 5 Km, 3.5 miles
5/30: 5 Km, 5 Km, 4 miles
6/6: 5 Km, 5 Km, 5 Km (recovery week)
6/13: 5 Km, 5 Km, 4.5 miles
6/20: 5 Km, 5 Km, 5 miles
6/27: 5 Km, 5 Km, 5 Km (recovery week)
7/4: 5 Km, 5 Km, 5.25 miles
7/11: 5 Km, 5 Km, 5.5 miles
7/18: 5 Km, 5 Km, 2 miles (Beginning taper)
7/25: 2 miles, 1-2 miles, 5 miles (Race Day)
This training routine would bring us to 1.2 miles shy of the 10K distance that we’d like to be ready for by the Run the Bridge 10K in Philly on November 7th. I’m sure we’ll re-evaluate our training program at that point. Maybe increase our distances gradually on the Tues/Thursday runs to increase our weekly mileage and then build up the long-run distance to 6 miles or a little more.
That all being said, it’s getting overcast. We should probably head out to get our 3-miles in today before it starts raining cats & dogs.