Plan to Win the Charlottesville 10 Miler: Training for 2020

June- race fast 800s and miles

6/14-6/20- run a sub 2:10 800. I can do this solo now.

6/21-6/27- run 8x400 at 67 pace w/ 90s rest

6/28-7/4- run a fast 1200. try to run 2:12 and then close hard

--July--

continue to work on absolute speed, mile specific speed, and short fast tempoes. also quality long runs. 

try to run a fast mile and break 4:30.

--August--

Increase mileage. Maybe a final mile attempt early in August. Do some longer tempoes. Mile and 1k repeats at 5 minute pace.

September--

pepsi 10k if it happens. Quality Interval Workouts, Fartleks, and Tempos. Working on Increasing the Volume of Work. Men's 4 Miler?

October--

Cross Country Race? Big Volume. Let's get the mileage up and long run up. 

November--

Revenge on the Richmond 8k (if it happens). Time to sharpen up and run some fast 800, 1k, and mile repeats. 

December--

Some off time. Build up mileage. 

Goals for Rest of 2020

break 59 for 400m

-break 2:10 for 800m

-break 4:30 in the mile/1600m

-run multiple interval sessions running faster than 5 minute mile pace

-break 20:30 for the Men's 4 miler (if it happens)

-break 33:34 in the Pepsi 10k

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My strength is still good. I think I need to get back a solid baseline of speed and then build up from there. I want to have the strength and speed to have longer, more aggressive workouts in the Fall. That starts with making 5 minute pace easier by being able to run a much faster mile than 5 minutes.

more thoughts to come