WEEK Date Track Repeats Target Time Comment Date

12 1/21/2014 8 x 400 (400 RI) 400 @ 2:24 Treadmill run at

the gym
1/24/2014
11
2/10/2014 8 x 400 (400 RI) 400 @ 2:24 LISP - out of
breath already at
2:00
2/14/2014
10
2/24/2014 5 x 800 (400 RI) 800 @ 4:53 LISP 2/26/2014
9
3/6/2014 2 x 1600 (400 RI) 1600 @ 10:02 San Lo - run 30
mins continuously
8 1 x 800 (400 RI) 800 @ 4:53 6PM
7
6
did not run at the
start of the week
3/14/2014
4
3/17/2014 2 x 1600 (400 RI) 1600 @ 10:02 LISP-1600 @
11:30, 800 @ 5:10
3/21/2014
3 1 x 800 (400 RI) 800 @ 4:53
2
1
3/24/2014 San Lo w/ Tricia,
did 2-1 for 30
mins.
3/25/2014 400, 600, 800, 800,
600, 400 (400 RI)
400 @ 2:24, 600
@ 3:39, 800 @
4:53
LISP, target time
met
5K Time = 32:00
Mart's 5K Training Program
KEY RUN# 1 KEY RUN# 2
3/27/2014
Tempo Run Target Time Comment Date Long Run
3K @ Short Tempo 6:34 per KM actual at 7:00/KM 2/8/2014 8K @ Long Tempo
3K @ Short Tempo 6:34 per KM Nuvali, 3:45 PM, Paul
prom, actual @ 6:43
2/16/2014 10K @ Long Tempo
5K @ Short Tempo 6:34 per KM LISP, actual @ 6:51,
out of breath at 2.5
KM
3/3/2014 10K @ Long Tempo
3K @ Short Tempo 6:34 per KM
did not happen 3/9/2014 8K @ Long Tempo
1.5 K easy
3K @ Short Tempo 6:34 per KM
3.5K @ Short Tempo relax run LISP with Robbot 3/16/2014 8K @ Long Tempo
3K @ Short Tempo 6:34 per KM 40 mins run at San
Lo with Glo, 1-1-1
3/23/2014 8K @ Long Tempo
1.5 K easy 6:05 per KM
3K @ Short Tempo 6:34 per KM
Mart's 5K Training Program
KEY RUN# 2 KEY RUN# 3
6.5K @ Mid Tempo 6:44 per KM 10K @ Long Tempo
San Lo, 6.96 KM at
6:50 per km
Target Time Comment
6:53 per KM done at Nuvali
with Glo
6:53 per KM TBR 2014, paced
Bong in the last
6KM
6:53 per KM run 60 mins at the
treadmill
6:53 per KM
done at Nuvali
with Glo and Tricia
ave pace: 6:34
relax run Nuvali with Glo,45
min total
6:53 per KM Nuvali with Glo,
1:15 total @ 6:45
per KM
Mart's 5K Training Program
KEY RUN# 3
6:53 per KM