Watermelon Race #3 : Official Thread

Heather - how slow is slow??  I would suggest joining the Lakeland Runners Club if you are not a member - plenty of training opportuities.  We do speed work every Tues am and tempo runs every Thursday am at 5:30am - depending on your base that could be an option.  I cut over a minute off of my 5k time in the last 6 months. Here's the info from the LRC site
Tuesday and Thursday 5:30 a.m., First Presbyterian Church on Lake Hollingsworth. Tuesday is speed work and Thursday is tempo runs. For more information on this group, contact John Hodgkinson at [email protected]. Here's the drill for the next few Tuesdays:
6/8 - Plyometrics - drills to develop explosive speed, do them the rest of your life to maintain speed and strength
6/15 - Johnson ladder
6/22 - 400/400/800/1200/800/400/400 ladder on Hollingsworth
6/29 - 1 minute on/off x 20 on Hollingsworth
7/6 - 10 x 1/4 on Hollingsworth
7/13 - "Mile Down" workout at LHS
7/20 - 1 mile time trial plus 4 x 1/2 mile on Hollingsworth
7/27 - 6 x 1/2 mile repeats on Hollingsworth

Most of the above workouts avg around 5-8 miles total after a warm up and cool down.  If thats too much - still try the LRC and attend the next meeting http://www.lakelandrunnersclub.com/.  Great way to find a training partner.  Where do you run?
Good Luck