Training Plan

As promised, I will be creating my own training plan here!  This won't be the schedule I follow, seeing as I'm going to follow the instructions of my coaches, but it will be a fun and interesting project to see if I can help new runners and complete Mac's challenge.  So, without further ado, here are the first couple of weeks!


Ten Week Training Plan
Key:
TR- Tempo run, this should be about 60-70% effort, sustainable for over two miles but not comfortable.
PR- Progression run, this should be a series of miles that start at just slower than tempo pace and work up to about a minute (or less) slower than goal race pace.
ER- No, this is not an emergency room run-- you wont be working that hard.  This is an easy run, but that does not mean super slow.  Easy runs should be continuous and sustained, but very comfortable.
Accels- Short for 'accelerations,' these are 100 meter stints that gradually work up to just faster than race pace and then return to normal speed.

Prerequisite: Before starting training, you should be able to run at least 25 minutes continuously.  As they say on the infomercials, consult with a doctor before embarking on any exercise program.  Basically train at your own risk!

Week 1:
Monday- 30 minute ER, 4 accels. This should be over 3 miles but less than 3.5 (use mapmyrun!)
Tuesday- 40 minute ER, 3 accels.  This should be over 4 miles.
Wednesday- 30 minute ER, begin upper body strength and core work (including glutes and hip flexors)
Thursday- 10 minute warm-up run, 15 minute TR, 10 minute cool down.  You should cover two miles during the actual workout.
Friday- 40 minute ER, 4 accels, abs.  By this point in time, a 40 minute easy run should be done at about 9 minute mile pace.
Saturday- 45 minute ER, core work.  Try to get off the pavement and onto some soft, rolling hills.
Sunday- NO RUN, do some light weights and anti-injury exercises (see my injury posts for more info)

Week 2:
Monday- 35 minute ER, 4 accels.  Try for 9 minute miles!
Tuesday- 40 minute ER, 4 accels.  Go for over 4 miles at 9 minute pace.  Core work.
Wednesday- 10 minute WU, 3x800 meters (.5 miles) at 8 minute mile pace (4 minutes per interval), 2x100 meter sprints, 10 minute CD.  Stretch!
Thursday- 40 minute ER, 4 accels.  9 minute miles.  Lower body strength.
Friday- 10 minute WU, 20 minute TR (8:20-8:30 mile pace), 10 minute CD
Saturday- 50 minute ER, on soft surfaces, 9 minute miles.
Sunday- NO RUN, do some strengthening for the core, including glutes.