FIRST 10k Program - First Week Comments

Key workouts in Week 1 FIRST 10k Program:
1. 8x400 w 400 rest (10k goal pace -1min/mi)
2. 3 miles @ST pace (10k goal pace)
3. 6 miles @LT pace (10k goal pace +35 seconds/mi.)
(+ 2 days of cross training)

My current 10k goal pace is 6.45/mile.
My workout times were: 1. 8x400 w200 rest - avg speed 1.25.5/400 (5.44/mi avg)
2. 3 mi @20.36 (6.52/mi) 3. 6.3mi@47.40 (7.34/mi)

So I was a bit slow on the tempo runs, and at or below target pace for the 400's. Typical for me, reflecting the fact that I have more speed than endurance (even with me cutting the rest period in 1/2). Overall I was happy with the workouts -- I expect my tempo pace to drop as I continue with the program and learn to run at the proper (hard!) pace.

Also, I have been greatly helped by my recent purchase of the "CHI Running" DVD, which has really helped me improve my form and stride rate, which made the runs much easier on the legs than they would have otherwise been, especially the 6 mile tempo run, which I did on a hilly pavement loop. I highly recommend this DVD!