Increasing your pace from 9:10 to 8:01 takes four to six months of training and a multifaceted approach to boost endurance and speed. To build your aerobic base, run four to six times weekly and increase mileage by 10 percent every 14 days so you’re running 40-plus miles per week one month before race day. To increase stamina, do a tempo run every other week at 8:15 to 8:30 pace. Start with 15 minutes and add five minutes each time until you’re logging 40 minutes. On alternate weeks, do one speedwork session: build up from two to eight repeats of two to five minutes at about 7:30 pace, with equal recovery.

Lon Freeman from Runner’s World June 2012

Run to Stay Warm - November 18th 2012

June 18th - Begin training

July 18th - Spent time in Maui. Ran but haven't been interval training.

August 18th - Running but have not interval trained.

September 18th - Ran a few fast 2 milers.

October 18th - Running has really dropped off.

November 12th - Restarting the plan. Not running the Run to Stay Warm due to coaching conflict.

December 15th - Still not running very much but long runs on the weekend are going well. I signed up for the 10k series. Most importantly - no foot pain!

January 15th Update

February 15th Update

March 15th Update

April 15th Update

May 15th Update

CURRENT VDOT - 40

GOAL VDOT - 42 List of races:

http://www.orrc.net/races/10kseries/10kseries.htm