My exercise sabbatical is over. This past week, I took a lot of time off work, enjoyed the holiday, and relaxed. Running my first half feels great but now I am ready to jump back into a new training plan. This time I decided to try a plan from Runner’s World using their Smart Coach program.
The selections I made to come up with this plan are:
Initial Weekly Distance: 21-26 Miles
Training Intensity: Moderate
Long Run Day: Saturday
This plan is 14 weeks long.
I consider myself a beginner and have been running for less than two years. This plan is more intense than my previous one but graduated enough that it will not be a shock to my system.
Monday: Easy Run Three Miles & Strength Training
Tuesday: (Supposed to be a rest day but I have plans after work on Wednesday, so I am adjusting the plan.) Six Miles with Four at Tempo
Thursday: Easy Run Two Miles
Friday: Strength Training
Saturday: Long Run Ten Miles
I plan on adding daily stretching which will help with increased flexibility and muscle tightness. I have an AM Yoga DVD that I plan on using most mornings before work to make sure I get this in everyday. Having IT Band issues was not pleasant during my first half and I will do anything to avoid it. (Plus I can live without walking around with a slight limp and people asking me if I am OK.)
I only took a handful of pictures on Thanksgiving before the beer drinking and eating took over.
The table pre-food massacre.
My Brother and Mother.
How do you come-up with a training plan?