This one, for instance, starts with a 3-miler. Skip a day, and then do 5. Skip a day, and then do 8. Really? This is a beginner training program?
This one starts with fartleks. 4 miles of fartleks, with a mile warm-up and a mile to cool down. For those non-runners reading this, fartleks are a training session that incorporates speed, alternating with an easy pace that allows recovery before the next effort. So basically, you're running a mile to warm up, 4 miles incorporating some level of sprint, and then a mile to cool down. 6 miles, the first run. This is not my idea of a beginner plan.
I finally decided on this plan.
Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
1 | 2 | 2 | 20 min cross | 2 | rest | 3 | rest | 9 mi total |
2 | 3 | 2 | 20 min cross | 3 | rest | 3.5 | rest | 11.5 mi total |
3 | 3 | 3 | 20 min cross | 4 | rest | 4 | rest | 14 mi total |
4 | 2 | 3 | 20 min cross | 2 | rest | 3 | rest | 10 mi total |
5 | 4 | 3 | 20 min cross | 5 | rest | 5 | rest | 17 mi total |
6 | 4 | 4 | 20 min cross | 5 | rest | 7 | rest | 20 mi total |
7 | 5 | 4 | 20 min cross | 5 | rest | 9 | rest | 23 mi total |
8 | 6 | 4 | 20 min cross | 6 | rest | 10 | rest | 26 mi total |
9 | 5 | 4 | 20 min cross | 5 | rest | 11 | rest | 25 mi total |
10 | 4 | 2 | 20 min cross | 4 | rest | 7 | rest | 17 mi total |
11 | 4 | 0 | 20 min cross | 3 | 2 | 0 | race | 9 mi total |
It's actually an 11-week plan. This is perfect, since I miscalculated and really only have 11 weeks until my race. It starts out with several 2 mile runs the first week. I can run 2 miles. I will continue with my swimming classes 3x a week. I will take a yoga class on Tuesdays, which is also a run day. Cross-training will be core work. I really need to work on my core.
The race is only 10 miles, but a 13.1 mile plan will make those 10 miles easier. It will also make the Cleveland Half Marathon on May 15th that much easier. I will take a week off, then do week 10 and 11 again. By then I hope to have a June race on the books, a July one, and maybe an August race as well. My preference is a race a month. A race every 2 months would work, too. As long as I don't have enough time to stop training before my next race, I'm good.
That's the plan.
2 comments:
I like that idea. The easier you can make a race in your mind - the easier the race will be in reality.
Drop my coach an email. You can find the address at Run With Jill - she might be able to give you some guidance.
I agree that some of the novice training plans out there are ridiculous.
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