Runner with "formal training" plan question

dreamer12151

So I have been running for just over a year. I am NOT the best runner - FAR from it! But I have a desire to improve. Here's by back story, in case this helps:

I grew up hating anything & everything running or athletic related. In fact, during middle school, I got out of gym class for a year with a medical excuse for a year because of my knee. So fast forward to last year, I'm 44, fat & pissed off. I start running doing a 2 min run/2 min walk. Started running 5K's, 1st one was last October, 19th Annual Tampa Police Memorial, still doing the 2 run/2 walk in 41.47 mins. I gradually improved, until I finally start running solid, no walking unless I feel I need to. I've done several more 5K's and just this past week I completed my 2nd Duathlon. In 2 weeks time I plan on running in the 20th annual Tampa Police Memorial 5K.

I want to get faster, improve my 5K time, and my general pace time. I plan, once the new year comes, to train for a 10K - have a plan to run the 8K in Gasparilla in February. (where these ideas pop into my head from, I have no idea!) I found a training plan, I think modified from Hal Hidgen, And on 1 day a week it has a "Speed day: 4x400, 6x400, 8X400, 10x400, 12x400 etc. How do I read these & do them? I don't have access to a track, & I only run on the dread-mill on days I'm @ work when it's raining.

Thanks for your help!

IGbnat24

4x400= 4 400 meter (.25 mile) runs. I'd recommend doing longer repeats as your training goes on--1/2 mile, 3/4 mile, mile.

That's easy to follow on a treadmill. When you're outside, use an app like MapMyRun which has a built in gps for distances.