What’s Next on the Agenda? – UPDATED

So you’ve ran your race with impressive results. What do you do? You set your next goal!

At the Gate River Run, my sister and my friend, Kellie, have convinced me that the secret to getting a “Top 10% Finisher” hat is to get SEEDED. How? Why run a sub-30′ 5K, of course!

Lei’s To-Do’s

Look up race calendars – DONE
Register for an official 5K far enough in advance to allow for training. Late April sounds good. – I will as soon as I get paid!
Create a coaching calender – DONE
Follow through and get that time!!!

What’s your next goal? Whatever it is, don’t quit. You’ve worked hard to run the race. Keep it up and happy running!

My Beson4 Media Group Corporate Run 5K Training Calendar

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	17-Mar	18-Mar	19-Mar	20-Mar	21-Mar	22-Mar	23-Mar
14 Mi		Rest / XT	Speedwork	Easy Run	Rest / XT	Long Run	Rest / XT
			Dist: 4 Mi, inc	Dist: 2 Mi		Dist: 8 Mi
			Warm; 2×1600 in 9:35	@11:48		@11:48
			w/800 jogs; Cool
2	24-Mar	25-Mar	26-Mar	27-Mar	28-Mar	29-Mar	30-Mar
17 Mi	Easy Run	Rest / XT	Speedwork	Easy Run	Rest / XT	Long Run	Rest / XT
	Dist: 3 Mi		Dist: 4 Mi, inc	Dist: 2 Mi		Dist: 8 Mi
	@11:46		Warm; 3×800 in 4:32	@11:46		@11:46
			w/400 jogs; Cool
3	31-Mar	1-Apr	2-Apr	3-Apr	4-Apr	5-Apr	6-Apr
18 Mi	Easy Run	Rest / XT	Tempo Run	Easy Run	Rest / XT	Long Run	Rest / XT
	Dist: 2 Mi		Dist: 5 Mi, inc	Dist: 2 Mi		Dist: 9 Mi
	@11:43		Warm; 3 Mi @ 10:05; Cool	@11:43		@11:43
4	7-Apr	8-Apr	9-Apr	10-Apr	11-Apr	12-Apr	13-Apr
19 Mi	Easy Run	Rest / XT	Speedwork	Easy Run	Rest / XT	Long Run	Rest / XT
	Dist: 3 Mi		Dist: 4 Mi, inc	Dist: 2 Mi		Dist: 10 Mi
	@11:41		Warm; 2×1600 in 9:29	@11:41		@11:41
			w/800 jogs; Cool
5	14-Apr	15-Apr	16-Apr	17-Apr	18-Apr	19-Apr	20-Apr
9.2 Mi	Easy Run	Easy Run	Rest / XT	5K Race Day	Rest / XT	Rest / XT	Rest / XT
	Dist: 3 Mi	Dist: 3 Mi		5K @9:25
	@11:39	@11:39		Time: 29:14