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6 Participants

  • Lacy L.
  • Michael B.
  • Erika W.
  • Semalee B.
  • Gordon C.
  • Keith H.

All Dogs Go to Heaven 5K Memorial Run

Run the fastest 0.75 km by 09/23/2012. My favorite training partner left us last week. I hate speedwork but she motivated me to push myself and keep up with her (back in the day before her illness). In her memory I am committing myself to running fast for the next 9 weeks. The plan is to add once a week speed work following Running Planet's Goal Pace Progression Workout. Week 1 - Run 12 x 400 meter repeats at your goal 5K pace. Recover between each repeat for 1 minute. Week 2 – Run 12 x 400 meter repeats at goal 5K pace. Recover between each repeat for 30 second. Week 3 – Run 12 x 400 meter repeats at goal 5K pace. Recover between each repeat for 15 seconds. Week 4 – Run 6 x 800 meter repeats at goal 5K pace. Recover between each repeat for 30 seconds. Week 5 – Run 3 x 1600 meter repeats at goal 5K pace. Recover between each repeat for 2 minute. Week 6 – Run 3 x 1600 meter repeats at goal 5K pace. Recover between each repeat for 1 minute. Week 7 – Run 2 x 2400 meter repeats at goal 5K pace. Recover between each repeat for 4 minutes. Week 8 – Run 2 x 2400 meter repeats at goal 5K pace. Recover between each repeat for 2 minutes. Week 9 – Race 5000 meters. Let's do this and see how many people can PR in 5K...for Mocha <3 Details »

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Winner

Congratulations to Gordon C.

Gordon won All Dogs Go to Heaven 5K Memorial Run with 00:05:43