Monday, November 3, 2014

Training Schedule Explained

Hi friends! I thought it would be helpful to write my second post explaining my Carlsbad training schedule! I spent a long time sifting through different schedules on-line. But, I knew that if  I didn't customize my own schedule that I wouldn't follow it, so my schedule is a "franken-schedule" pulled from many different online sources. (and my own head). I also detracted slightly from my first half training schedule. I found that when the schedule said "cross train" or "strength train" I didn't do much of anything. Being specific and incorporating activities I like to do will HOPEFULLY work this time around. :)  Enjoy!

Mondays – Alternative weeks of Blogilates and HIITs and Blogilates and Tempo Runs.
Blogilates (either Total Body, Abs, Legs/Thighs, Arms/Back, or special challenges) is a YouTube channel that posts videos of a very upbeat, plucky modern take on Pilates. There are well over 100 videos to choose from.  I created a playlist for Mondays, Thursdays and Fridays (targeting specific areas) and preload the videos in advance. That way I just have to click “play” and go. Less time wasted.  Each video is between 5 minutes and 20 minutes. I may do a few of them depending on what my goals are that day.
HIIT workouts – High Intensity Interval Training. Usually under 20 minutes, super hard but very short workouts. I get ideas from YouTube favorites like SarahFit and Blogilates. YouTube is awesome for finding new ways to do HIITS. I am a burpee addict, so those always weave their way into my HIITs.

Tempo Runs – A Tempo Run of 30 to 45 minutes would begin with 10-15 minutes easy running, build to 15-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. I consider Tempo Runs to be the "Thinking Runner's Workout." A Tempo Run can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run "correctly". 

Tuesdays – Free Run
I like to run with a great friend who is training for her first Half Marathon.  I call these “Mystery Fun Runs” because it’s whatever my buddy wants to do that day. In the evenings is a 15 Minute Strength workout with weights from my book “The Big Book of 15 Minute Workouts” by Women’s Health.  Only 15 minutes because well, that's all you really need!... And I don’t want to do more than that. 

Wednesdays – Speed Runs alternating with Tempo Runs
 An interval workout usually consists of fast repeats separated by walking or jogging. The program begins with 5 x 400 meters (or 1 lap around a track) in the first week and adds one more 400 every other week before the half marathon. Walk or jog between each repeat. The best place to run 400-meter repeats is on a track, although you can also use an accurately-measured road course. Run the 400s at about your pace for 5-K, or 10-K. For me, a 5K pace would be 8:00 min/miles and a 10K pace is 8:45 min/miles. 

Thursdays – Blessed Blogilates days.
I will select about an hour’s worth of videos of my choosing. It’s a great time to work on lengthening the muscles and fine tuning smaller fast twitch fibers. It all helps you run faster and more efficiently. 

Fridays – Pace runs and Easy runs with Blogilates core strength exercises
 Pace runs are the pace at which you expect to run your half marathon. For me, I am aiming for 9:30 min/miles. Easy runs, or runs that don’t have the words “tempo”, “speed”, or “pace” next to them…. Are runs that are at an easy comfortable pace. Whatever that feels like that day. That could be 9 min/miles or 11 min/miles. Whatevs. 

Saturdays – Long Run days.
Self-explanatory. I’m starting this time at 5 miles because I can easily do that now. Long runs should be done the day after a pace run. I try and focus on the first few miles being easy then bringing up the pace a bit in the middle/end. Once the distance goal is met, I make sure I spend at least .5 - 1mile walking to bring my heart rate down and break up the lactic acid that builds. During my long runs I either practice a 6 min. run / 1 min. walk strategy or I just run straight through without stops. Depending on how I feel that day. :)

Sundays – Rest day.
Walk, easy hike, or lounge around. It’s also the day I do my weekly meal prep and schedule writing. I pledge to reflect on the week’s workouts and make any changes/notations as needed.
I have a few fun days in there for the holidays where the schedule breaks a bit. Also- towards the end there is a tapering to the amount of workin’ out. I am doing this Half vastly different from my first one. This schedule is absolutely the product of “lessons learned”.

Well, there it is! Let me know if you are doing anything similar in the comments below or if you have tips or suggestions on your training. Since I have a few more opportunities to train in 2015, I would love to hear other ideas!! Happy trails!

1 comment:

  1. Well thought out! Love it (and might steal some of the blogilates idea when I start training next)! :)