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
Wednesday: Rest
Thursday: Easy Run Two Miles
Friday: Strength Training
Saturday: Long Run Ten Miles
Sunday: Yoga
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?
Sounds like you have a good plan worked out!! Do you also have a foam roller they work great on the IT band in conjuntion with yoga.
Courtney recently posted..Thanksgiving Day Run Recap
I do foam roll but probably not as often as I should. I need to take the time after running to make sure I’m taking better care of my muscles. Just can be hard when you’re busy!
Dina recently posted..New Plan
I used a RW Smart Coach plan for my first half marathon. I really liked the structure. It actually got me to add in speed work, which I still regularly do to this day a couple years later. I may turn to RW again for my marathon training. Good for you to schedule in yoga. I know that’s something I need to start.
Brigid recently posted..Comment on Terduken Meet Cherpumple! by Carly D. @ CarlyBananas
I like to do Yoga on Sunday’s because it helps me to mentally prepare for the week ahead. It is a great help with stress too.
Dina recently posted..New Plan
I have used Hal Higdon plans in the past, somewhat modified to fit how many days I can work in. right now I am just kind of winging it though
Christy recently posted..Looking to the Future (its right around the corner).
I thought about using the his Intermediate Plan and have heard really good things about it.
Dina recently posted..New Plan
I used the RW plan the first time. This year I used Hal Higdon for my half and am currently using it for my marathon. So far, so good. I think anything with around 4 days per week with one long run and one day of speed/tempo work per week is good!
Kyria recently posted..Then and Now: November
Four days of running is pretty much my max. Anymore and it starts to feel like my job.
Dina recently posted..November: The Month I Ran My First Half