New Plan

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.

002

The table pre-food massacre.

Dennis and Mom

My Brother and Mother.

How do you come-up with a training plan?

8 thoughts on “New Plan

    • 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 PlanMy Profile

  1. 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: NovemberMy Profile

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