Today / Next Workout - uses this phone’s local date
Weight Room Philosophy
The weight room supports the running. No max lifts. Stop about two reps before failure. If lifting makes workout paces worse, reduce the lifting first.
Training Pace Targets
| Run Type | Goal Pace / Time |
|---|---|
| Ramp-In Runs | 7:45–9:00 per mile; very easy |
| Recovery Run | 7:45–8:45 per mile |
| Easy Run | 7:15–8:15 per mile |
| Long Run | 7:20–8:10 per mile |
| Steady Run | 6:35–7:00 per mile |
| Tempo / Threshold | 6:05–6:20 per mile |
| Early 5K Pace Work | 5:45–5:55 per mile |
| Later 5K Pace Work | 5:35–5:45 per mile |
| Goal 5K Pace | 5:28 per mile for 16:59 |
| 1000m Repeats | 3:35–3:42 early; 3:30–3:38 later |
| 800m Repeats | 2:52–2:58 |
| 400m Repeats | 78–84 seconds |
| 200m Repeats | 34–38 seconds relaxed |
Season Progression Goals
| Time of Season | 5K Goal |
|---|---|
| Current PR | 18:18 |
| First race / early August | 17:45–18:10 |
| Late August | 17:20–17:45 |
| September | 17:00–17:25 |
| Peak season | 16:45–16:59 |
Daily Notes
Use this for soreness, sleep, mood, shoes, and workout notes. Saved in this browser only.
Red Flags to Back Off
| Warning Sign | Adjustment |
|---|---|
| Legs sore 48 hours after lifting | Skip lower-body lifting |
| Workout paces suddenly worse | Reduce lifting first |
| Heavy legs every easy run | Make Wednesday full rest |
| Poor sleep or mood | Take recovery seriously |
| Shin, knee, hip, or Achilles pain | Stop jumps and heavy lower-body work |
| Race feels flat | Lift less, not more |