I am beginning a more specialized running format. I still need to get a fitbit or pedometer and new running shoes but for now I am just going by time and what I know the distance to be. Melissa @BenderFitness composed this schedule for me. I have already been running three times per week but starting on May 11th 2015 I am going to document my training starting with this training schedule below. I hope to eventually run in a half marathon. I am meeting one of my new running friends for coffee and inspiration soon. I am not competing with anyone but me, building my base.
PART 1:
Run 3X Per Week for 2 Weeks
Goal: Run 3.1 Miles or 30 Minutes continuously at a comfortable pace.
Types of Runs:
1. Slow Easy Run: Run Continuously without Walking. Don’t worry about pace.
PART 2:
Run 3-4X Per Week for 4 Weeks
Goal: Improve consistency and pacing.
Types of Runs:
1. Two to three Easy paced runs at a comfortable pace: 3.1 miles or 30 minutes.
2. One to two runs at a slightly faster pace. Moderate Pace: You should be pushing and breathing heavier, but able to talk if needed. Use a stopwatch, phone running app or GPS watch during runs. Complete the same run you do on your Easy days, but focus on doing it a little bit faster. Don’t go to fast, you still want to complete the run without stopping to walk.
PART 3:
Run 3-5X Per Week
Goal: Improve Speed, Consistency and Endurance.
1. Two to three Easy paced runs at a comfortable pace: 3.1 miles or 30 minutes.
2. One Moderate Pace Run per Week.
3. One to Two Speed Workouts. Select 1-2 of the workouts below and incorporate them into your week).
- 5 Minutes Easy/5 Minutes Hard:
-5 Minute Warm-up, Run 5 Minutes at Easy Training Pace, Transition into 5 Minutes Hard (Faster than your Moderate Training Pace), 5 Minutes Easy, Complete with 5 Minute Cool Down. Total Workout Time: 25 Minutes.
- In-Run Sprints:
During your run incorporate 20-Seconds Hard Sprinting followed by 40 seconds at normal running pace. Repeat this 4-6 times during a normal 30-minute run. Start the sprints at the 10 or 15 minute running mark.
- Run 25-30 Minutes at your normal pace. Complete the run with four to six 20-second sprints. In between sprints walk back to your starting point.
Get it!!
How is the schedule going?
Back at it as soon as I am no longer sick.