Run Faster 5k

This weekend my parents and I ran in the American Fork Run of Remembrance.  It was a super nice day and the race was super fun!  I ran about 29 minutes pushing my double stroller that is impossible to turn and therefore it was impossible to pass anyone. The 29 minute pace was very easy for me.  I have ran this race several times.  In 2003 when I was 20 I ran it in 29 minutes and every step was agony.  In 2010 I ran it in 23:10 which was a personal best.  I have a goal to run my next 5k in 22 minutes something. 

I know that there are a lot of people that don't like to run races or don't like to run period because they are slow.  There is nothing wrong with running slowly and obviously it's all relative.  I like running  better now that I am faster and would love to be faster still. 

The key to getting faster is running intervals.  If you run 5 miles every day at a slow pace, you are conditioning your body to run slow.  And For beginners that want to get into running, intervals is how you should start. 

I made up a schedule for the next 3 weeks of running to hopefully get me to my goal:

May 29  : Rest
May 30 :  4 miles of intervals run 1/4 mile rest 1 minute  8 minute mile pace
May 31:  rest run 3-5 miles Slowly (my birthday)
June 1:  4 miles of intervals run 1/4 mile rest 1 minute  8 minute mile pace
June 2:  slow run whatever distance feels good 3-5
June 3:  Rest

June 4:  tempo run 5 miles 8.5 minute mile pace
June 5:
June 6:  Rest  or slow run whatever distance feels good 3-5
June 7:   4 miles of intervals run 1/2 mile rest  7.5  minute mile pace
June 8 :  3-5
June 9:  Tempo run 3.1 miles 7.5  minute mile pace
June 10:  rest

June 11:  tempo run 3-4 miles faster than 8 minute mile pace
June 12: 4 miles of intervals run 1 mile rest 1 minute  7 minute mile pace 
June 13:  slow run 3-6
June 14:  tempo 9 minute mile pace
June 15:  1-2 miles rest
June 16:  Race Day!

I'll let you know how it goes