A while back Paul has asked me to write about my training plan. So here it is, for you, Paul. Hopefully others may be interested.
Those who have read this blog for a while know that I love speed and am not a fan of slow running. My plan reflects that. It is based primarily on FIRST, with a little Hudson and Fitzgerald. The mileage ranges from 40-55, and drops down to 20 during taper. The plan consists of 3 key workouts and 2 recovery runs spiced up by 1 mile of rolling hills, strides during the last mile, or nothing if I feel sore or tired. In addition to the runs, I try to swim and bike a bit, too, and also do some core exercises and exercises to prevent ITB issues.
Here is a typical week:
Monday: speed; 8-10 miles with 1-3.5 miles track workouts (paces are set for each interval, but the type of interval I do changes from week to week); core work and ITB ex (about 30 min or so)
Tuesday: recovery run; 5 miles with 1 mile hills at the end; IT ex and 30 pushups, and weights (20 min)
Wednesday: tempo; 8-10 miles with 4-7 tempo miles at 3 different paces which vary from week to week; toward the end of training these are replaced with MP runs of 10-13 miles; core work and ITB ex
Thursday: recovery run; 5 miles with strides; IT ex and 30 pushups, and weights.
Friday: swim: 1 mile; bike: 10 miles (one or both)
Saturday: long run: 13-22 with last miles faster.
Sunday: swim: 1 mile; bike: 10 miles (one or both)
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Training wise things are OK. Monday I ended up running 6 miles in the slushy snow, and went to the YMCA for the 3.1 miles (5X1000m @ 6:10) on the treadmill. Lets just say that I enjoyed the outdoor run much more, even though my I-pod died at mile 2, my feet got soaked by mile 1, and my face got pricked by the freezing rain drops. Today I ran my recovery run at a slow pace which seemed much faster since I was practically skating. When I got to the hills at mile 4, I literally slid a couple of times. Scary (since there were cars on the road) but also fun. Tomorrow is tempo and honestly I have no idea where I am going to run. Certainly not on the treadmill. No way I can make it on for 9 miles.
Hope your weather is more running friendly!
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7 comments:
I had to wear yak traks today. They helped alot. Your training is intense. I like it.
Your workout weeks sounds pretty similar to mine in many aspects (I just move most around 1 day) but I use a lot of Fitzgerald, who uses a lot of Daniels, which I also use. I've been doing a lot of hill repeats in preps for Boston b/c them hills in Boston last year about did me in and I want to be more prepared this year. Careful out there in that snow, no ankle spraining prior to the big day. I actually am enjoying the treadmill for intervals because it keeps me honest (set the puppy to 1% incline though as that is it's more true pace then)...but tempos are another story. ugh. Nice week of training :)!
It's so nice and interesting to see what other runners are doing out there for training. I'm feeling like this year for Boston, I'm able to feel more flexibility in my training schedule and I like that! Becareful on the snow and ice, ouch!
Hang in there with the crazy weather!
That looks like a great schedule. I think the most important thing that you do is mix in the cross training to allow your body to better "absorb" your long run so it isn't overly fatigued going in. Hope the weather improves for you!!!
I love all the strenght work. I'm trying to make sure I do the same thing!
This was helpful! I'm looking for ways to improve my training. Thanks for posting your training plan!
Wish I could send some of our Texas sunshine your way today!
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