Brad Milosevic – Next Stop ANSW 5,000m
It’s almost time to dust off the spikes again. Having spent a fair amount of time at Falls Creek over the New Year and settling back into routine at home again it’s only a matter of days until I get to see if all the hard work is paying off. The ANSW state 5000m championships will be my first race of the calendar year, having not toed the line since Zatopek:10 in mid December. Preparation for this 5k has been approximately 22months long (I missed most of the 12/13 track season preparing and recovering from a marathon) so I’m excited to finally have a crack at a 5k again.
Training has been consistent the last few weeks without much change. As I also plan on running the ANSW state 10,000m late Feb, Sunday’s long run (2hrs) remains a key part of my training through summer and I have been putting some focus into the Tuesday track sessions in recent weeks. Essentially it’s about doing some speed work specific to 5K, but retaining the endurance side of things for the 10km…and of course to support my aspirations to run a marathon in 2014.
Mon January 27th: Pm 16k
Tue: Am easy 8k
Pm Track 12 x 400m (64-66) off 60sec
Wed: Am 75min
Thur: Am 16k middle 20min ‘solid’
Pm easy 8k
Fri: Am 60min + strides
Pm easy 8k (Saturdays second run)
Sat: Mona Fartlek
Sun 2nd February: 2hr 10min (30k)
Total = 145km