Training Update – Oct 5, 2024

ByJarin Satterlee

Running Training

My last race was a week ago and I am now looking toward the next goals. In a previous post I talked about possibly doing a half marathon. That will not be the next goal, however I have the training plan and dates for a half worked out. Before that, training will be leading up to my next 5k race on Dec 27, 2024. This event is the same one I did, as my first race on Dec 27, 2023. Here are the results from that race:

I finished that race with a time of 40:39. 6 months later, in June, I ran a 10k with 36 minute splits. Last weekend I ran the 5k in 31:30. In 9 months I improved my finish time by 9:09, which seems incredible to me and something that I really couldn’t have grasped a year ago. The next 5k goal is going to be just as ambitious. Given that the race will be one the 27th of Dec, I am shooting for a 27 minute finish. I don’t care how many seconds, as long as the minutes is 27.

So given that goal and a race date, here is a summary for the plan I am starting on Monday 10/7:

5K Training Plan (October 7 – December 27)

Goal: Achieve a PR of 27:00 (8:41 min/mile or 5:24 min/km)
Current PR: 31:40 (10:12 min/mile or 6:20 min/km)
Duration: 12 weeks
Rest Days: Thursday and Sunday

Weekly Structure

  • Monday: Speed Intervals
  • Tuesday: Easy Run
  • Wednesday: Tempo Run
  • Thursday: Rest Day
  • Friday: Speed Endurance / Progression Run
  • Saturday: Long Run
  • Sunday: Rest Day

Strength Training

Strength Training will be done two days a week, Monday and Thursday. Both days will be full body workouts focusing on Abs, Glutes, Back and Chest. The next 12 weeks will be spent building my core and increasing flexibility thereby creating a good base for my goals after this next race. Thursday will also include cross-training, mostly stationary bike.

I am still working out which exercises will be included in the circuit. Those exercises will be included in the future training updates.

Update Schedule

I will be moving to a weekly update schedule. The goal will be to post the updates on Sunday, which is the day I have chosen for no activities. Going to a weekly update will allow me to include a stats for the week for both running and strength training.

Looking one move ahead…

While current training will focus on the goal of reaching a 27 minute 5k in the December race, I have already planned for the goal after that. Immediately on the heals of the Dec race, I will be starting a training plan I have worked out for a Half Marathon that will take place on March 23, 2025.

HOWEVER… I have not signed up for that Half and will not be signing up for that Half anytime soon. Two reasons. The first is that I have not decided to run that particular Half (though it is an ideal location being flat, but is a lap based course) and those distance races are expensive. A 5k might run you $30 – $60 dollars (or more on big popular events) while a marathon/half marathon goes into triple digits. Second, I am not willing to commit the money until I and confident that I want and can do that Half. Regardless, I will be doing the training for the Half.