Mary Ann's Training Plan

Here is my training plan if you care to join me in workouts or cheer me on.  I will be training for the 800m because it is less mileage and takes less time to train for (just more intensity).  Outrageous Goal: Break the world record in the 2024 Olympics!:

Mon (4): 1.75 mi warm up, 4 x 100m strides with dynamic stretches between, 800m at 100%, 5 min rest while change shoes, 1 mile tempo, 0.5 mile cool down

Tue (4): 1.75 mi warm up, 2 x 100m strides with dynamic stretches between, 200m @ 100%, 5 min rest while change shoes, 2 mile cool down

Wed (4): 1.75 mi warm up, 4 x 100m strides with dynamic stretches between, 1600m (1500 Mar-June) at 100%, 5 min rest while change shoes, 1 mile cool down

Thu (4): 1.5 mi warm up, 4 x 100m strides with dynamic stretches between, 400m at 100%, 5 min rest while change shoes, 1 mile tempo, 1 mile cool down

Fri (3.5): 1.75 mi warm up, 3 x 100m strides with dynamic stretches between, 100m at 100%, 5 min rest while change shoes, 1.5 mile cool down

Sat (4.5): 0.9 warm up, 2 x 100 m strides, 5K at 100%, 0.4 mi cool down 

800m PR: 2001 2:11.05 in Houston Texas Last Chance Meet

Winter: Cross and strength train in mornings, run at noon.  Summer: Run in morning, Cross train and strength train at noon or evening.  

Strength training: Lots of hip abduction and adduction (use bands) and squats and ab work and isometrics and some plyometrics.  Do what daod srennur did.  My max heart rate might be 220-47=173.  75-87% is the top end of easy to the bottom end of a tempo run.  Try for 80%, or 173-60 RHR = 113 x 0.8= 90 + 60 = 150 to start with.  

My max heart rate might be 220-47=173.  Don't start new diet until house is clean and totally organized.  It is too hard to focus on cooking and deal with cravings and hunger when the house is in chaos.

Run slight uphill Tue-Sat.  Mondays run on the track (and when start racing Saturdays in 2028).

2025: (strength, endurance) 

Running: 25 miles per week.  Since UYB runs 35/week max, 8:00/mile x 10 miles = 80 more minutes/week cross training.

Cross Training Easily: 3 hours/week + 80 min = 260 min/week divided by 6 days/week = 43 min/day.  Bike 15 min, elliptical 15 min, swim 13  min.  

Strength Training: 40 min x 2 = 80 min divided by 6 days/week = 13 min/day.  

Old running plan:

Mon (4.5): Track Intervals: 1.5 mi warm up @ 11:00/mile, 10 min dynamic stretches, 4 x 100m (0.25 mi) strides gradually faster each one 10:00/mi, 9:00/mi, 8:00/mi, 7:00/mi, 4 x 800m @ 8:00-7:30/mile pace w/ 1 min rest (4:00, 3:55, 3:50, 3:45), 0.5 mile cool down @ 11:00/mile.  

Wed (4.5): Tempo run followed by fast intervals.  1.5 mi warm up @ 11:00/mile, 10 min dynamic stretches, 2 mi tempo @ 9:00/mile, 2 x 400m on the trail w/1 min rest @ 7:00/mile pace, 0.5 cool down.  5 miles total.

Tue/Thu/Fri (4): Easy runs : 2 mi warm up @ 11:00/mile, 10 min dynamic stretches, 0.5 mile @ 10:00/mile, 0.5 cool down @ 12:00/mile.

Sat (5): mile long run, 1.5 mile warm up @ 11:00/mile, dynamic stretches, 3.1 miles @ 9:30/mile, 0.4 cool down @ 11:00/mi.

Sun: 1 mile hike & trail maintenance 1 hour.

No stress so we can yrt ot evah a ybab and focus on getting MIL's estate settled and buying a home, etc.  

2026: 24 miles running/week.

Cross Training Moderately hard: 2 hours/week + 80 min = 200 min/week divided by 6 days/week = 33 min/day.  Bike 11 min, elliptical 11 min, swim 11  min

Strength Training: 35 min x 2 = 70 min divided by 6 days/week = 12 min/day.  

Mon: Track Intervals: 1.75 mi warm up @ 10:00/mile, 10 min dynamic stretches, 4 x 100m (0.25 mi) strides gradually faster each one 9:00/mi, 8:00/mi, 7:00/mi, 6:00/mi, 4 x 600m (1.5 miles) @ 6:00/mile pace w/ 1 min rest, 0.5 mile cool down @ 10:00/mile.  4 miles total.

Wed: Tempo run followed by fast intervals.  2 mi warm up @ 10:00/mile, 10 min dynamic stretches, 2 mi tempo @ 8:00/mile, 2 x 400m on the trail w/1 min rest @ 5:30/mile pace, 0.5 cool down.  5 miles total.

Tue/Thu/Fri: Easy runs: 2 mi warm up @ 10:00/mile, 10 min dynamic stretches, 0.5 mile @ 9:00/mile, 0.5 cool down @ 10:00/mile.

Sat: 6 mile long run, 2 mile warm up @ 10:00/mile, 3 miles @ 9:00/mile, 1 mile cool down @ 10:00/mile.

Sun: 1 mile hike & trail maintenance 1 hour.

2027: 23.5 miles/week running

Cross Training Hard: 1 hours/week + 80 min = 140 min/week divided by 6 days/week = 23 min/day.  Bike 8 min, elliptical 8 min, swim 8 min.

Strength Training: 35 min x 2 = 70 min divided by 6 days/week = 12 min/day.  

Mon: Track Intervals: 1.75 mi warm up @ 9:00/mile, 10 min dynamic stretches, 4 x 100m (0.25 mi) strides gradually faster each one :18, :17, :16, :15, 4 x 400m @ 5:00/mile pace (75 sec) w/ 1 min rest, 0.5 mile cool down @ 9:00/mile.  3.5 miles total.

Wed: Tempo run followed by fast intervals.  2 mi warm up @ 9:00/mile, 10 min dynamic stretches, 2 mi tempo @ 7:00/mile, 2 x 400m on the trail w/1 min rest @ 5:00/mile pace, 0.5 cool down.  5 miles total.

Tue/Thu/Fri: Easy runs: 2 mi warm up @ 9:00/mile, 10 min dynamic stretches, 0.5 mile @ 8:00/mile, 0.5 cool down @ 8:00/mile.

Sat: 6 mile long run, 1.5 mile warm up @ 9:00/mile, 3.1 miles @ 7:30/mile, 1.4 mile cool down @ 9:00/mile.

Sun: 1 mile hike & trail maintenance 1 hour.

2028: 22 miles/week running

Cross Training Hard: 1 hours/week = 60 min/week divided by 6 days/week = 10 min/day.  Bike 2 days, elliptical 2 days, swim 2 days.

Strength Training: 30 min x 2 = 60 min divided by 6 days/week = 10 min/day.  

Mon: Track Intervals: 1.75 mi warm up @ 8:00/mile, 10 min dynamic stretches, 4 x 100m (0.25 mi) strides gradually faster each one :17, :16, :15, :14, 3 min rest, 4 x 200m @ 0:28 w/ 1 min rest, 0.5 mile cool down @ 8:00/mile.  3 miles total.

Wed: Tempo run followed by fast intervals.  2 mi warm up @ 8:00/mile, 10 min dynamic stretches, 2 mi tempo @ 6:00/mile, 1 min rest, 2 x 400m on the trail w/1 min rest @ 70 (4:40/mile), 0.5 cool down.  5 miles total.

Tue/Thu/Fri: 3 mile Easy runs: 2 mi warm up @ 8:00/mile, 10 min dynamic stretches, 0.5 mile @ 8:00/mile, 0.5 cool down @ 8:00/mile.

Sat: 5 mile long run, 1.5 mile warm up @ 8:00/mile, 3.1 miles @ 7:00/mile, 0.4 mile cool down @ 8:00/mile.  Alternate with an 800 m race every other week.

Sun: 1 mile hike & trail maintenance 1 hour.

Key things to remember: wear capri spandex that cover your knees any time it is less than 60 degrees to keep your knees warm, and wear warm up pants during the entire warm up to prevent injuries.  Wear a lose sports bra so you can breathe.

November 2024:

Beginning of training plan

Nov 4 bought new white & blue Altra shoes

11. Mon 4.3 miles +7 = 11

12. Tue 9:40 test run (30:00), felt like 75% effort, head wind on half, tail wind on half, 40 degrees.  4.3 miles + 11= 15

13. Wed 7am eliptical 20 minutes HR 161, 5K =9:45 (30:15), 15 + 4.3 = 19.3

14. Thu 7am eliptical 20 min HR 150, swim 10 min.  5K 9:54/mi = 30:44, 4.3 + 19.3 = 23.6

15. Fri 5K= 30:34 = 9:52/mi, 4.3 + 23.6= 27.9, yoga 75 min.  Calves & shins and glutes super sore.  Worried will get injured if I don't take tomorrow super light.

16.  Sat 1 mile easy.  27.9 + 1 = 28.9

17. Sun 2.5 miles easy (70%) = 25:58 = 10:23/mi, 28.9 + 2.5 = 31.4

18. Mon eliptical 20 min, swim 10 min, 4 miles.  1.4 mile easy un-timed warm up.  Drills (dynamic stretches).  0.1 mi stride at pace that day.   2 miles moderately hard = 8:30/mi, 0.4 miles cool down. 31.4 + 4 =36

19. Tue eliptical 20 min.  2 miles warm up, 0.5 mi at 8:30/mi, 0.5 cool down.   36 + 3 = 39

20. Wed no cross training.  Tired from Stephen sniffling all night the night before. 1.4 mile easy un-timed warm up.  Drills (dynamic stretches).  0.1 mi stride at pace that day.   2 miles moderately hard = 8:30/mi, 0.4 miles cool down.  39 + 4 = 43

21. Thu eliptical 50 min.  1.4 mile easy un-timed warm up.  Drills (dynamic stretches).  0.1 mi stride.   1 mile @ 8:30/mi.  0.5 mile cool down. 43 + 3 = 46

22. Fri yoga 30 min.  1.4 mile easy un-timed warm up.  Drills (dynamic stretches).  0.1 mi stride.   1 mile @ 8:30/mi.  0.5 mile cool down.  46 + 3 =49

23. Sat 26:21= 8:30/mi.  1.4 mile easy un-timed warm up.  Drills (dynamic stretches).  0.1 mi stride at pace that day.   5K (3.1) miles moderately hard.  0.4 mi cool down.  49 + 5 = 54

24. Sun 3.1 miles easy. 54 + 3 = 57

25. Mon  7am Eliptical 15 min easy, 23 min hard, pool run easy 10 min.  noon: 4 miles: 1.4 mile easy un-timed warm up.  Drills (dynamic stretches).  0.1 mi stride at pace that day.   2 miles at 7:51.  0.5 mile cool down.  57 + 4 = 61

26. Tue 3 miles.  1.5 warm up, 1 @ 7:51, 0.5 cool down, 61 + 3 = 64

27. Wed 4 miles: 1.4 mile easy un-timed warm up.  Drills (dynamic stretches).  0.1 mi stride at pace that day.   2 miles at 7:51.  0.5 mile cool down.  64 + 4 = 68

28. Thu 3 miles.  1.5 warm up, 1 @ 7:51, 0.5 cool down, 68 + 3 = 71

29. Fri 3 miles.  1.5 warm up, 1 @ 7:51, 0.5 cool down, 71 + 3 = 74

30. Sat 1.5 warm up, 3.1 @ 7:51 (5K = 24:20), 0.4 cool down, knees shot, 74 + 5 = 79

December 2024:

1. Sun nothing

2. Mon 1.4 warm up, 0.1 stride, 4 x 800m at 7:37 (3% faster), 1:15 rest, 0.5 cool down.  Asthmatic.  Coughed a lot when done.  Thirsty.  A little sick.  Tired from stress from family over Thanksgiving keeping me up Saturday night.  79 + 4 = 83

3. Tue sore throat, body aches, congestion, fatigue

4. Wed body aches, congestion, fatigue

5. Thu sick

6. Fri sick

7. Sat sick, lost voice

8. Sun sick

9. Mon sick

10. Tue sick

11. Wed sick

12. Thu 2 easy downhill, sick, 83 + 2 = 85

13. Fri 3 easy, sick, 85 + 3 = 88

14. Sat 1 easy, a little congested still, 88 + 1 = 89

15. Sun hiked 1 mile, trail maintenance 1 hour

16. Mon 1.5 warm up, 4 x 100m @ 20, 20, 20, 19, 1 min rest between, 3 min rest after, 4 x 200m 1.5 min rest between at 39 sec each, 1.5 cool down, 89 + 1.75 + 0.5 + 1.5 = 3.75 + 89 = 92.75

17. Tue ran uphill level 7 on treadmill 3 miles, sore calves after 96

18. Wed swam 1 hour

19. Thu got Christmas presents ready

20. Fri got Christmas presents ready

21. Sat packed for Christmas vacation

22. Sun wrapped Christmas presents

23. Mon wrapped Christmas presents

24. Tue wrapped Christmas presents

25. Wed Enjoyed Christmas vacation

26. Thu Enjoyed Christmas vacation

27. Fri Enjoyed Christmas vacation

28. Sat rode home, worked, drew future house plans

29. Sun drew future house plans

30. Mon Ran uphill 2.5 mi on River Trail Exchange Park to Lovers Lane

31. Tue Ran 3 miles level 

January 2025:

1. Wed ran on treadmill incline 4, dynamic stretches 10 min, elliptical 50 min (R 3rd metatarsal burning)

2. Thu ran on treadmill incline 4 0.31 mi, dynamic stretches, ran incline 4 23:00, felt really hard, ran incline 1 15:00, R knee hurting, strength train 10 min, bike 18:00 (hurt R knee a little).  Heart palpitations at night.  Really hungry from new diet.  Not enough protein, calories, fat.  Tired and took 2 hour nap after morning workout and Stephen was crying because I was too tired to give him attention.  Should have split workouts into 2 so I don't have to wake so early and so I'm not so tired and can have more quality workouts and less time before can take a nap with kids.  Overwhelmed by giant mess from MIL's stuff.  Ran too hard at level 4 incline.  Don't use such a steep incline since it's something I'm not used to and don't know how to compare it to normal training.  Knee hurt a little.  Overwhelmed from New Year's Resolutions to home school Stephen and everything else and had a meltdown.  Felt selfish training so much alone without kids and felt like I was neglecting them.

3. Fri walked 1 mile

4. Sat elliptical 13 min, swim 40 min, strength 5 min, ran 5.4 miles at 11:00/mi.  Knees hurt after 4.5 miles and slowed down a lot.

5. Sun tired, PMS, depressed, cloudy, trail building/hike 30 min

6. Mon (4.5) am: elliptical 15 min, bike 20 min, 1.25 warm up, 3 x 100 m strides, 800m at 100% (3:02), 7 min rest, 1 mile tempo (9:00?), 1.5 mile cool down while talking to Janeth Alder who gave me great ideas!  What a blessing!

7. Tue (3.4) am: Elliptical 15 min, arc trainer 30 min, strength 15 min, noon: 1.75 warm up, 2 x 100 m (:20, :18.9), 200 m @ 100% (:36.4), 5 min rest, 1 mile tempo (8:37?), 0.4 cool down

8. Wed (3.4) 1.75 warm up, 10 min break to take kids to drive through, 4 x 100 m (:26, :24, :25, :24/6:24/mi), mile @ 100% (7:17) with trainers (forgot my flats), 0.4 cool down, hamstrings and legs sore before  

9. Thu

10. Fri

11. Sat aim for 8:00/mile, then kick the last lap.  Nov 30 I ran 24:20, or 7:51/mi around the Greenway in Idaho Falls.

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February 2025:

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March 2025:

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April 2025:

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May 2025:

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June 2025:

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July 2025:

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August 2025:

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September 2025

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October 2025 

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November 2025 

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December 2025 

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January 2026 

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February 2026 

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March 2026 

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April 2026 

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May 2026 

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June 2026 

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July 2026 

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2. 6:34

3. 6:34

4. 6:34

5. 6:34

6. 6:34

7. 6:33

8. 6:33

9. 6:33

10. 6:33

11. 6:33

12. 6:33

13. 6:33

14. 6:32

15. 6:32

16. 6:32

17. 6:32

18. 6:32

19. 6:32

20. 6:32

21. 6:31

22. 6:31

23. 6:31

24. 6:31

25. 6:31

26. 6:31

27. 6:31

28. 6:30

29. 6:30

30. 6:30

31. 6:30

August 2026 

1. 6:30

2. 6:30

3. 6:30

4. 6:29

5. 6:29

6. 6:29

7. 6:29

8. 6:29

9. 6:29

10. 6:29

11. 6:28

12. 6:28

13. 6:28

14. 6:28

15. 6:28

16. 6:28

17. 6:28

18. 6:27

19. 6:27

20. 6:27

21. 6:27

22. 6:27

23. 6:27

24. 6:27

25. 6:26

26. 6:26

27. 6:26

28. 6:26

29. 6:26

30. 6:26

31. 6:26

September 2026 

1. 6:25

2. 6:25

3. 6:25

4. 6:25

5. 6:25

6. 6:25

7. 6:25

8. 6:24

9. 6:24

10. 6:24

11. 6:24

12. 6:24

13. 6:24

14. 6:24

15. 6:23

16. 6:23

17. 6:23

18. 6:23

19. 6:23

20. 6:23

21. 6:23

22. 6:22

23. 6:22

24. 6:22

25. 6:22

26. 6:22

27. 6:22

28. 6:22

29. 6:21

30. 6:21

October 2026 

1. 6:21

2. 6:21

3. 6:21

4. 6:21

5. 6:21

6. 6:20

7. 6:20

8. 6:20

9. 6:20

10. 6:20

11. 6:20

12. 6:20

13. 6:19

14. 6:19

15. 6:19

16. 6:19

17. 6:19

18. 6:19

19. 6:19

20. 6:19

21. 6:18

22. 6:18

23. 6:18

24. 6:18

25. 6:18

26. 6:18

27. 6:18

28. 6:17

29. 6:17

30. 6:17

31. 6:17

November 2026 

1. 6:17

2. 6:17

3. 6:17

4. 6:16

5. 6:16

6. 6:16

7. 6:16

8. 6:16

9. 6:16

10. 6:16

11. 6:15

12. 6:15

13. 6:15

14. 6:15

15. 6:15

16. 6:15

17. 6:15

18. 6:14

19. 6:14

20. 6:14

21. 6:14

22. 6:14

23. 6:14

24. 6:14

25. 6:13

26. 6:13

27. 6:13

28. 6:13

29. 6:13

30. 6:13

December 2026

1. 6:13

2. 6:12

3. 6:12

4. 6:12

5. 6:12

6. 6:12

7. 6:12

8. 6:12

9. 6:11

10. 6:11

11. 6:11

12. 6:11

13. 6:11

14. 6:11

15. 6:11

16. 6:10

17. 6:10

18. 6:10

19. 6:10

20. 6:10

21. 6:10

22. 6:10

23. 6:09

24. 6:09

25. 6:09

26. 6:09

27. 6:09

28. 6:09

29. 6:09

30. 6:08

31. 6:08

January 2027 

1. 6:08

2. 6:08

3. 6:08

4. 6:08

5. 6:08

6. 6:07

7. 6:07

8. 6:07

9. 6:07

10. 6:07

11. 6:07

12. 6:07

13. 6:06

14. 6:06

15. 6:06

16. 6:06

17. 6:06

18. 6:06

19. 6:06

20. 6:05

21. 6:05

22. 6:05

23. 6:05

24. 6:05

25. 6:05

26. 6:05

27. 6:04

28. 6:04

29. 6:04

30. 6:04

31. 6:04

February 2027 

1. 6:04

2. 6:04

3. 6:03

4. 6:03

5. 6:03

6. 6:03

7. 6:03

8. 6:03

9. 6:03

10. 6:02

11. 6:02

12. 6:02

13. 6:02

14. 6:02

15. 6:02

16. 6:02

17. 6:01

18. 6:01

19. 6:01

20. 6:01

21. 6:01

22. 6:01

23. 6:01

24. 6:00

25. 6:00

26. 6:00

27. 6:00

28. 6:00

March 2027 

1. 6:00

2. 6:00

3. 5:59

4. 5:59

5. 5:59

6. 5:59

7. 5:59

8. 5:59

9. 5:59

10. 5:58

11. 5:58

12. 5:58

13. 5:58

14. 5:58

15. 5:58

16. 5:58

17. 5:57

18. 5:57

19. 5:57

20. 5:57

21. 5:57

22. 5:57

23. 5:57

24. 5:56

25. 5:56

26. 5:56

27. 5:56

28. 5:56

29. 5:56

30. 5:56

31. 5:55

April 2027 

1. 5:55

2. 5:55

3. 5:55

4. 5:55

5. 5:55

6. 5:55

7. 5:54

8. 5:54

9. 5:54

10. 5:54

11. 5:54

12. 5:54

13. 5:54

14. 5:53

15. 5:53

16. 5:53

17. 5:53

18. 5:53

19. 5:53

20. 5:53

21. 5:52

22. 5:52

23. 5:52

24. 5:52

25. 5:52

26. 5:52

27. 5:52

28. 5:51

29. 5:51

30. 5:51

May 2027 

1. 5:51

2. 5:51

3. 5:51

4. 5:51

5. 5:50

6. 5:50

7. 5:50

8. 5:50

9. 5:50

10. 5:50

11. 5:50

12. 5:49

13. 5:49

14. 5:49

15. 5:49

16. 5:49

17. 5:49

18. 5:49

19. 5:48

20. 5:48

21. 5:48

22. 5:48

23. 5:48

24. 5:48

25. 5:48

26. 5:47

27. 5:47

28. 5:47

29. 5:47

30. 5:47

31. 5:47

June 2027 

1. 5:47

2. 5:46 5K Road Race PR: 17:50 at Salt Lake City Winter Series (17:19 at sea level), or 17:52 at Provo altitude (5:46/mile)

3. 5:46

4. 5:46

5. 5:46

6. 5:46

7. 5:46

8. 5:46

9. 5:45

10. 5:45

11. 5:45

12. 5:45

13. 5:45

14. 5:45

15. 5:45

16. 5:44

17. 5:44

18. 5:44

19. 5:44

20. 5:44

21. 5:44

22. 5:44

23. 5:43

24. 5:43

25. 5:43

26. 5:43

27. 5:43

28. 5:43

29. 5:43

30. 5:42

July 2027 

1. 5:42 (first opportunity to qualify for Olympic Trials.  15:45 (5:05/mile) at sea level (16:15 at Provo altitude, or 5:14/mile) minimum, 15:10 (4:53/mi) at sea level automatic

2. 5:42

3. 5:42

4. 5:42

5. 5:42

6. 5:42

7. 5:41

8. 5:41

9. 5:41

10. 5:41

11. 5:41

12. 5:41

13. 5:41

14. 5:40

15. 5:40

16. 5:40

17. 5:40

18. 5:40

19. 5:40

20. 5:40

21. 5:39 5:39 (PR!) 17:31

22. 5:39

23. 5:39

24. 5:39

25. 5:39

26. 5:39

27. 5:39

28. 5:38

29. 5:38

30. 5:38

31. 5:38

August 2027 

1. 5:38

2. 5:38

3. 5:38

4. 5:37

5. 5:37

6. 5:37

7. 5:37

8. 5:37

9. 5:37

10. 5:37

11. 5:36

12. 5:36

13. 5:36

14. 5:36

15. 5:36

16. 5:36

17. 5:36

18. 5:35

19. 5:35

20. 5:35

21. 5:35

22. 5:35

23. 5:35

24. 5:35

25. 5:34

26. 5:34

27. 5:34

28. 5:34

29. 5:34

30. 5:34

31. 5:34

September 2027 

1. 5:33

2. 5:33

3. 5:33

4. 5:33

5. 5:33

6. 5:33

7. 5:33

8. 5:32

9. 5:32

10. 5:32

11. 5:32

12. 5:32

13. 5:32

14. 5:32

15. 5:31

16. 5:31

17. 5:31

18. 5:31

19. 5:31

20. 5:31

21. 5:31

22. 5:30

23. 5:30

24. 5:30

25. 5:30

26. 5:30

27. 5:30

28. 5:30

29. 5:29

30. 5:29

October 2027 

1. 5:29

2. 5:29

3. 5:29

4. 5:29

5. 5:29

6. 5:28

7. 5:28

8. 5:28

9. 5:28

10. 5:28

11. 5:28

12. 5:28

13. 5:27

14. 5:27

15. 5:27

16. 5:27

17. 5:27

18. 5:27

19. 5:27

20. 5:26

21. 5:26

22. 5:26

23. 5:26

24. 5:26

25. 5:26

26. 5:26

27. 5:25

28. 5:25

29. 5:25

30. 5:25

31. 5:25

November 2027 

1. 5:25

2. 5:25

3. 5:24

4. 5:24

5. 5:24

6. 5:24

7. 5:24

8. 5:24

9. 5:24

10. 5:23

11. 5:23

12. 5:23

13. 5:23

14. 5:23

15. 5:23

16. 5:23

17. 5:22

18. 5:22

19. 5:22

20. 5:22

21. 5:22

22. 5:22

23. 5:22

24. 5:21

25. 5:21

26. 5:21

27. 5:21

28. 5:21

29. 5:21

30. 5:21

December 2027 

1. 5:20

2. 5:20

3. 5:20

4. 5:20

5. 5:20

6. 5:20

7. 5:20

8. 5:19

9. 5:19

10. 5:19

11. 5:19

12. 5:19

13. 5:19

14. 5:19

15. 5:18

16. 5:18

17. 5:18

18. 5:18

19. 5:18

20. 5:18

21. 5:18

22. 5:17

23. 5:17

24. 5:17

25. 5:17

26. 5:17

27. 5:17

28. 5:17

29. 5:16

30. 5:16

31. 5:16

January 2028 

1. 5:16

2. 5:16

3. 5:16

4. 5:16

5. 5:15

6. 5:15

7. 5:15

8. 5:15

9. 5:15

10. 5:15

11. 5:15

12. 5:14 qualify for Olympic Trials.  15:45 (5:05/mile) at sea level (16:15 at Provo altitude, or 5:14/mile) minimum

13. 5:14

14. 5:14

15. 5:14

16. 5:14

17. 5:14

18. 5:14

19. 5:13

20. 5:13

21. 5:13

22. 5:13

23. 5:13

24. 5:13

25. 5:13

26. 5:12

27. 5:12

28. 5:12

29. 5:12

30. 5:12

31. 5:12

February 2028 

1. 5:12

2. 5:11

3. 5:11

4. 5:11

5. 5:11

6. 5:11

7. 5:11

8. 5:11

9. 5:10

10. 5:10

11. 5:10

12. 5:10

13. 5:10

14. 5:10

15. 5:10

16. 5:09

17. 5:09

18. 5:09

19. 5:09

20. 5:09

21. 5:09

22. 5:09

23. 5:08

24. 5:08

25. 5:08

26. 5:08

27. 5:08

28. 5:08

March 2028 

1. 5:08

2. 5:07

3. 5:07

4. 5:07

5. 5:07

6. 5:07

7. 5:07

8. 5:07

9. 5:06

10. 5:06

11. 5:06

12. 5:06

13. 5:06

14. 5:06

15. 5:06

16. 5:05

17. 5:05

18. 5:05

19. 5:05

20. 5:05

21. 5:05

22. 5:05

23. 5:04

24. 5:04

25. 5:04

26. 5:04

27. 5:04

28. 5:04

29. 5:04

30. 5:03 qualify for Olympic Trials 15:10 (4:53/mi) at sea level (15:39 at Provo altitude, or 5:03/mile) automatic

31. 5:03

April 2028

1. 5:03

2. 5:03

3. 5:03

4. 5:03

5. 5:03

6. 5:02

7. 5:02

8. 5:02

9. 5:02

10. 5:02

11. 5:02

12. 5:02

13. 5:01

14. 5:01

15. 5:01

16. 5:01

17. 5:01

18. 5:01

19. 5:01

20. 5:00

21. 5:00

22. 5:00

23. 5:00

24. 5:00

25. 5:00

26. 5:00

27. 4:59

28. 4:59

29. 4:59

30. 4:59

May 2028 

1. 4:59

2. 4:59

3. 4:59

4. 4:58

5. 4:58

6. 4:58

7. 4:58

8. 4:58

9. 4:58

10. 4:58

11. 4:57

12. 4:57

13. 4:57

14. 4:57

15. 4:57

16. 4:57

17. 4:57

18. 4:56

19. 4:56

20. 4:56

21. 4:56

22. 4:56

23. 4:56

24. 4:56

25. 4:55

26. 4:55

27. 4:55

28. 4:55

29. 4:55

30. 4:55

31. 4:55

June 2028 

4:49 (equivalent of 4:43/mile, or Olympic Trials 5K record pace!)

1. 4:54 Mile pr 4:54 at Provo Altitude!

2. 4:54

3. 4:54

4. 4:54

5. 4:54

6. 4:54

7. 4:54

8. 4:53

9. 4:53 June 9 is the deadline to qualify for the Olympic Trials

10. 4:53

11. 4:53

12. 4:53

13. 4:53

14. 4:53

15. 4:52

16. 4:52

17. 4:52

18. 4:52

19. 4:52

20. 4:52

21. 4:52 June 21 round 1 2028 Olympic Trials!  

22. 4:51

23. 4:51

24. 4:51 June 24 final 2028 Olympic Trials!  Elle St. Pierre ran 14:40 for 1st, Elise Cranny ran 14:40 for 2nd, and Karissa Schwizer ran 14:45 to qualify for the 3rd spot, but Elise decided to run the 1500m in the Olympics so 4th place Parker Valby 14:51 qualified, but decided to run the 10K, so 5th place 15:05 Whitney Morgan became the 3rd Olympian, but the lady behind her was 15:12 so she could have ran 15:11 and still qualified.  In 2021 the top 3 were 15:27-15:29.  The trials record is 14:40. Run 14:39 or faster! (4:43/mile at sea level, 4:49/mile at Provo altitude of 4551')

25. 4:51

26. 4:51

27. 4:51

28. 4:51

29. 4:50

30. 4:50

July 2028 

1. 4:50

2. 4:50

3. 4:50

4. 4:50

5. 4:50

6. 4:49

7. 4:49

8. 4:49

9. 4:49

10. 4:49

11. 4:49

12. 4:49

13. 4:48

14. 4:48

15. 4:48

16. 4:48

17. 4:48

18. 4:48

19. 4:48

20. 4:48

21. 4:47

22. 4:47

23. 4:47

24. 4:47

25. 4:47

26. 4:47

27. 4:47

28. 4:46

29. 4:46

30. 4:46

31. 4:46

August 2028 

1. 4:46

2. 4:46 Aug 2 round 1 2028 Olympics 

3. 4:46

4. 4:45

5. 4:45 Aug 5 (world record pace at Provo altitude) 2028 Olympics final!  World Record: Gudaf Tsegay 14:00 (4:31/mile at sea level, 4:37/mi at Provo Altitude)

6. 4:45

7. 4:45

8. 4:45

9. 4:45

10. 4:45

11. 4:44

12. 4:44

13. 4:44

14. 4:44

15. 4:44

16. 4:44

17. 4:44

18. 4:43

19. 4:43

20. 4:43

21. 4:43

22. 4:43

23. 4:43

24. 4:43

25. 4:42

26. 4:42

27. 4:42

28. 4:42

29. 4:42

30. 4:42

31. 4:42

September 2028

1. 4:41

2. 4:41

3. 4:41

4. 4:41

5. 4:41

6. 4:41

7. 4:41

8. 4:40

9. 4:40

10. 4:40

11. 4:40

12. 4:40

13. 4:40

14. 4:40

15. 4:39

16. 4:39

17. 4:39

18. 4:39

19. 4:39

20. 4:39

21. 4:39

22. 4:38

23. 4:38

24. 4:38

25. 4:38

26. 4:38

27. 4:38

28. 4:38

29. 4:37 world record pace at Provo altitude) World Record: Gudaf Tsegay 14:00 (4:31/mile at sea level, 4:37/mi at Provo Altitude)