Friday, November 27, 2015

BAA Plan Week 1

In order to increase the consistency of my running, one of the tactics I am trying is following a plan.  The Boston Athletic Association has a number of training plans for the marathon.  I picked the level one plan as it is built around 4 days of running/week, an optimal amount for me.  Week 1 kicked off 11/16 and I am proud to say that I nailed all four of the workouts.

One thing I really like about this plan is that it features fairly specific paces for each workout based on what your goal marathon finish time is.  I picked a marathon finish goal time of 3:15.  Yes that's pretty fast - and would be a big PR for me, but it is my "conditions are ideal, training was ideal" goal.  Based on that, here are my goal pace times:

Easy Run: 8:15 - 8:50
Aerobic Runs: 7:50-8:10
Marathon Pace Runs/Intervals; 7:25-7:35
Half Marathon Pace Runs/Intervals: 7:00-7:15
10K Pace Intervals: 6:40 - 6:55
5K Pace Intervals: 6:20-6:30

On that note, the paces seem so SLOW.  I'm sure I won't be saying that once the workouts ramp up, but the most difficult piece of week 1 was running much slower than I am used to, even for "fast" workouts.

Workout 1:  1-2 mi warm up, 8 x 1/4 mi at half marathon pace (7:00-7:15) with 90 seconds of jogging in between, 1-2 mi cool down

1.43 mi warm up @ 7:42
8 x 1/4 mi (6:12-6:29 each, recovery jogs at 7:50-8:05 each)
1.44 mi cool down @ 7:52

Workout 2: 3-4 mi easy run (8:15 - 8:50)

4 mi @ 7:49

Workout 3: 4-5 mi aerobic run (7:50-8:10)

5 mi @ 7:12

Workout 4: Long Run: 7-9 mi easy (8:15 - 8:50)

10 mi @ 7:44

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