Week 1

Now that the cross country season is over, its time for me to get started with my own training!

These are my current personal records:
5K - 26:48
10K - 59:52
1/2 Marathon - 2:05:08

My goal for this training season is to increase my pace. In order to do this I am going to be focusing on improving my cadence and have at least one speed workout a week.  Improving my cadence will help me improve my pace and run more efficiently.  Here is my training plan for this week:

Monday:
Turnover Drill:  This will help me determine my current cadence and begin to improve.  The optimal number of steps I should be taking per minute is 180.  This drill will look like this:

1.  Begin with a light jog for half a mile.
2.  Then begin to jog at my normal training pace.  For one minute, count how many times your right foot hits the ground.  Multiply the number by 2.  This will determine my current cadence.
3.  Jog slowy back to the start.
4.  Repeat step 2, but this time try to increase the number of steps by 2 - 5.  Then do another recover jog.
5.  Do four more repeats, continuing to increase your cadence each time until you are not running comfortably anymore.

Tuesday:
P90X Chest & Back, Ab Ripper
3 miles using the metronome beats app set at the optimal beats I achieved in yesterdays workout.

Wednesday:
5 miles using the metronome beats app

Thursday:
Track Workout
P90X Shoulders & Arms, Ab Ripper

Friday:
Turnover Drill

Saturday:
10 miles @ 10:00 pace