The past few weeks I've just been trying to stick to the rules and get my legs used to running again. I haven't done more than 3 miles at a time, but now the half is just 7 weeks from Saturday, so it's time to step it up a bit. I decided that with such a short time to train, a taper doesn't really make sense - if I do that, I won't have time to get my mileage up unless I go way over +10% per week. Right now my longest run is 11 miles and that is only because I'm breaking my rule about incorporating cut-back weeks.
This is the plan I came up with - feel free to chime in and tell me I'm crazy/stupid/awesome... whatever. Seriously, though, what do y'all think about including speed workouts? I've only got like 3 or 4 on the schedule, and I'm not sure if it's worth it. There are some pretty serious hills on the HM route, so maybe I should substitute speed for more hill work?
March 2012
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Sun
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Mon
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Tue
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Wed
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Thu
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Fri
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1
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2
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3
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4
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5
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6
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7
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8
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9
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10
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11
3 mi @ HMGP
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12
Spin
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13
Off
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14
KBs
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15
Off
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16
2 mi Easy
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17
St. Pat’s 5K
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18
Stretching
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19
Spin
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20
2 mi @ ST + KBs
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21
Off
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22
2 mi Hills
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23
Off
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24
5 mi Easy
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25
Slow/
Stretching
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26
Spin
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27
Pilates/XT
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28
Off
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29
2.5 @ HMGP
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30
Off
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31
Bridge Run 10K
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April 2012
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Sun
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Mon
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Tue
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Wed
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Thu
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Fri
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Sat
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1
Stretching
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2
Spin
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3
Off
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4
4 x 800
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5
XT
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6
Off
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7
1 Easy,
2 MT,
1 Easy,
2 MT,
1 Easy
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8
Slow/
Stretching
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9
Spin
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10
2 mi Hills
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11
Off
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12
4 x 800
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13
Off
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14
2 Easy, 5 Progression, 2 Easy
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15
Slow/ Stretching
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16
Spin
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17
2 mi Hills
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18
XT
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19
2 mi Easy + KBs
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20
Off
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21
2 Easy, 6 LT, 2 Easy
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22
Slow/ Stretching
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23
3 x 1600
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24
Off
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25
XT
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26
3 mi Easy
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27
Off
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28
1 Easy, 9 LT, 1 Easy
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29
Slow/
Stretching
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30
Spin
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1
Off
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2
3 mi VERY EASY
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3
Stretching
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4
Off
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5
New River HM
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