Tuesday, November 10, 2009
I really have no knowledge about what makes a good training program. I'm just flying from the seat of my pants. But it feels right. If, at some point it doesn't feel right, I'll adjust.
My basic plan is:
Monday - short easy recovery run
Tuesday - rest or cross train
Wednesday - Speed Intervals - 400M fast lap, 400M slow lap sets
Thursday - Basic run - comfortable pace, average distance
Friday - Tempo Run
Saturday - Rest
Sundays - long run (8km - 22km)
My average weekly distance will be between 29 Km (18 miles) and 55 Km (34 miles).
This week I have planned:
Monday - 35 min @ about 6.0mph
Tuesday - 30 min elliptical & weights
Wednesday - 4 x 400M lap sets (aiming at under 2:00 per fast lap) & core
Thursday - 9.5 Km @ about 6.0mph
Friday - 30 min @ 7.5mph * & weights
Saturday - Rest
Sunday - 12 Km @ about 6.5mph
* I'm not sure I can hold 7.5mph for 30 min straight. This is the pace I'd LOVE to be at for a full 10K by next spring. This week will be a trial. For this week I will run as long as I can at that pace, then slow it down a bit as needed. I know I can hold 7.0mph for that distance, so I might find that 7.25 is a bit more reasonable for now.
6.0 - 6.5mph is a very comfortable pace for me for the easier runs. Any less and I get cramping in my legs.
I also mapped out some potential races for the next few months. Not sure if I'll afford all of them or actually be able to do them all (due to weather or whatever else gets in my way), but in a perfect world.....
November - 8 Km trail race
December - 5 Km Santa Shuffle **
January - 15 Km road race & 10Km trail race
February - 10 Km & 8 Km trail races
Either February or March ..... HALF MARATHON!
April - 10K road race
The trail races are on trails that I run all the time. Some of them are the first races I did (though I chose the 5K option back then). Though they are officially "races" I don't see them being much different than my typically Sunday runs.
I have to admit I'm a little on the fence about the ** Santa Shuffle. First, it's on a Saturday. My son plays soccer on Saturdays and I never miss a game. Plus, that particular Saturday is the most anticipated game of the season for them. But, their game is scheduled for the afternoon on that date, so I should be able to make it. I'm also a little hesitant about going in something labelled a "Fun Run". My hairdresser did a fun run recently and she said it was near impossible to actually run. She said it was alot of fun, but not a run really. But, then again ... maybe that's just what I need in my life.
I really, really, REALLY want to make a big improvement on my speed for this coming season. And I also want to complete at least one half marathon (where speed won't be so much a factor). Here's hoping that this schedule helps me to achieve both of those goals.