When I started running, 5k was a goal. Then I tried to race it, to really strategize and push and hit a certain time. And I did in September 2010. Then I started running long and stopped worrying about pace, focusing only only on finishing. But, I want to try to race again. So…

If I’m really going to RACE this 5k in March, I need a plan (I love plans & planning. Mmm planning).

Stuff You Need to Know (from Runner’s World)

Pace Intervals (PI) If your 5-K goal is 10:00 pace (31:02 finishing time), run pace intervals at 1:15 (for 200 meters), 2:30 (400m), 5:00 (800m). For 9:00 goal pace (27:56), it’s 1:07 (200m), 2:15 (400m), 4:30 (800m). […] (9:30 goal = 2:22.5 = 400m)

Speed Intervals (SI) For 10:00 pace, run 1:11 (for 200 meters), 2:22 (400m), 4:44 (800m). For 9:00 pace, it’s 1:04 (200m), 2:08 (400m), 4:15 (800m). […] (30 sec faster per mi @ 9:30 goal = 2:15 = 400m)

Recovery Time For pace intervals, slowly jog half the distance of the repetition (i.e., 200m jog after 400m repetitions). For speed intervals, jog equal distance (i.e., 400m jog after 400m repetitions).

Tempo Run (from about.com): Tempo runs help you develop your anaerobic threshold, which is critical for fast 5K racing. Start your run with 5-10 minutes easy running, then continue with 15-20 minutes running near your 10K pace (but not at race pace), and finish with 5-10 minutes cooling down. If you’re not sure what your 10K pace is, run at a pace that feels “comfortably hard.”

Found a totally doable speed-workout-intensive plan on about.com — 5K Training Schedule for Intermediate Runners — that has now been loaded into my training calendar.

Now, to set a goal pace. My 5k PR is from fall 2010: 29:46 on a totally flat, dry course. A PR of 29:30 would be an average pace of 9:30. That will be tough based on my current fitness, and specifically running, level — but I’m going to try.

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4. runningwithguts said: This is totally doable!
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11. thereluctantrunner said: All you can do is try…and trying is half the battle!
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