Pages

Monday, October 28, 2013

Running Plan

My new running plan is to train for a 10K race. That way I will be half way conditioned when the next half marathon comes up.

Before starting the 12 week plan, I have to start running 3M and 5M alternating distances, 5-6x a week. I will keep lifting,  just going heavy on the shorter run days and do light, bodyweight moves on the longer run days. I don't have a 10K race planned, but I will look into it.

This plan comes from coolrunning.com and is for intermediate runners. My rest day will be Sunday.

WeekMon.Tue.Wed.Thu.Fri.Sat.Sun.
1Off3MFartlek
5M
3M6M3M6M
2Off4MFartlek
(5M)
4M5M4M7M
3Off4M5-6 Hills
5K-10K pace
4M6M3M8M
4Off5M6 x 440s
5K pace
4M6M3M9M
5Off5M4-5 long hills
5K-10K pace
4M6M3M5K race
( Or 7M)
6Off5M5 x 880s
5K-10K pace
5M7M3M8M
7Off5M5-6 long hills
5K-10K pace
4M7M4M10M
8Off5M8 x 440s
5K pace
4M7M4M10K Race
(Or 8M)
9Off5M7 x 880s
5K-10K pace
4M7M4M8M
10Off4 x Mile
5K-10K pace
5M5M5 x Fast 440s
5K minus 10 secs
4M8M
11Off8 x 440s
5K pace
5M5M4 x Fast 880s
5K minus 10 secs
3M5M
12Off6 x 440s
5K pace
5M3MOff4MRace Day

No comments:

Post a Comment