Week 9: 2/21/19



  • 1-1.5 mile warm up at easy pace followed up with plyos
  • 20-30 minute tempo run.  Pace: Add 25-30 seconds/mile to your 5K time.  (If you avg a 9 minute mile during a 5K, then your tempo run should be between 9:25- 9:30/mile)
  • Cool down with 1 mile easy jog back to the shop
  • Recover with food and drinks at Fongs!

Iowa Running Company


After being inside for 3 weeks, we are heading back outside and we will be meeting at the shop.  

VDOT Example

What's your current fastest mile time?  Plug it into the VDOT calculator and figure out what you should be running throughout your training.  

Example:  If your mile was an 8:23 min mile, your VDOT would be 33 and from there you can discover what your paces would be for different workouts.  

VDOT Calculator