Training for Summertime 5Ks (May 4-10)

Backing off on mileage is tough, but a healthy runner always outruns an injured one.


With a big release on the horizon at work, as well as out of town travel for a wedding, I ran fewer miles this week. I was busy, so I squeezed in a few miles when I could. The last 5 weeks have all been in the 40s, so I knew a week in the 30s would be okay, especially since I ran the May Day Half Marathon last week. I had two races this week, so I still had a lot of quality in there.

Since summer heat is approaching, I may cut my mileage down and incorporate more cross training. My gym offers spin classes, which seems like a nice alternative to easy running days and a great way to beat the heat. We have our first 90 degree day this week, and when the temperatures are in the 90s, running 5 days a week seems more appealing than 6. 


This week, I ran 37 miles. I also did a strength training workout and a sunrise yoga class.

Monday: Strength training (upper body) + 5.2 miles.

Tuesday: 4.1 miles easy.

Wednesday: Sunrise yoga.

Thursday: 7.1 miles, including Race the Landing 5K (22:40).

Friday: 3.1 miles easy/recovery.

Saturday: 7.25 miles, including Sonoco Birthday Dash 5K (21:11, short course).

Sunday: 10 miles easy.

I ran my first two 5Ks of the summer this week- the Race the Landing 5K on Thursday night and the Sonoco Birthday Dash 5K on Saturday morning. In the last few months, my body forgot how much 5Ks hurt- but I have runner’s amnesia and forget the pain a few minutes after finishing and immediately sign up for another race.

At Race the Landing, I ditched the Garmin and ran by feel. Although I wasn’t thrilled with my time (22:40), it was fun spending time at Charles Towne Landing with Race the Landing regulars and friends. I got a finisher’s medal and a fun bear award for winning my age group.


On Friday, Clay and I travelled to Hartsville to spend the afternoon/night with his parents and go to his cousin’s wedding on Saturday. Since I was in town and needed to get a run in, I decided to run the Sonoco Birthday Dash 5K. Sonoco’s a local company in Hartsville and held a few celebrations/events this week to celebrate their company’s anniversary. Another bonus was the $20 entry fee for members of Fitness World Run Club.


The Sonoco Birthday Dash course was short (just under 3 miles), but I ran a 21:11 for first place female, overall. According to my Garmin, I ran a 7:10 pace and I was satisfied with that on a hilly course and less than 48 hours after Race the Landing.

I ate a cupcake after the race and spent a lot of time running a cool down and talking to friends from the run club.


On Sunday, I ran a 10 mile long run, slowing it down enough to recover from Thursday and Saturday and also get the endurance benefits. I ran with OnShore Racing but skipped brunch to come home, do laundry, and drink a protein shake. Since I missed Starbucks’ Half Price Frappucino Happy Hour this week, I wanted a mocha/coffee flavored shake. It was Mother’s Day so we didn’t have as many people at our group run.

This week, I plan to tackle more work, cross training, and another Race the Landing 5K. Happy running!

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9 Responses to Training for Summertime 5Ks (May 4-10)

  1. Hollie says:

    5ks are painful and I can relate to that. Sorry to hear it’s been a busier time of the year but I do agree that backing off miles and staying healthy is the goal. Nice work in both 5ks last week.

    • Amy Lauren says:

      Thanks- yeah we have a release at work this week, so I was busy last week getting a lot of last minute stuff done. Not to mention doing stuff to get ready for Mother’s Day, the wedding, and the trip to Hartsville. Clay was also busy at work all week, so we’re glad to have a little slower pace this week!

  2. lizlicorish says:

    Yay to back-to-back 5Ks! I haven’t done races within a few days of each other in years but I remember they can be grueling. I love your awards! The Sonoco one is absolutely beautiful. 🙂 Congrats on a great start to summer racing!

    • Amy Lauren says:

      Thanks- yeah, it is pretty grueling to do back-to-back races. I have run a few on the same day before but I won’t do that again- both times I did, I ended up getting injured a few weeks later and I don’t think it was smart. 5K races are the best form of speedwork though, and I think knowing I would probably run one on Saturday, I held back a little on Thursday night without really intending to. Probably not a bad thing.

  3. Angela says:

    Well done on those 5ks! Great job! 🙂

  4. I love your first sentence!

  5. Jennifer says:

    You find the funniest graphics! Congrats on the 2 AG awards, sorry you weren’t too happy with your first 5K time. I must have been living on a different planet – how did I miss out on Starbucks Frap HH!? 🙂

  6. Elizabeth C. says:

    If your primary goal right now is 5Ks, then I think having mileage in the 30’s is fine, as long as you are doing a lot of quality work, which it seems like you are. Plus, running in the heat is always tough and the cross training is a great alternative. I totally admire that you are able to stay injury free and back off when you feel like you are at risk.

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