week six

Here is an example of week six from Runners World. This training schedule is from a beginner who was training for a half. It still works out to about 20 miles for the week. I think the key here is to add that "hard" run whether it be like one you did last week or some hills. Also, get that long run in. Hopefully we can do one of those together!


Mon: 2 to 4 miles easy
Tue: 4 x 10 min. medium, with 80-sec. breaks
Wed: 30-min. walk
Thu: 35 min. medium, hills
Fri: Rest
Sat: 11 miles, with 4 1-min. breaks
Sun: Rest

week five

It's catch up week.

Goal: Run 20 miles this week all together. This could look like you getting in a 7-8 mi long run and then some shorter runs throughout the week. For me, I will try to go out 4-5 days running easy for 4-5 mi ea. day.

We'll pick it up again next week.

week four

Remember, we are still doing just three days of training each week. On the off days we can take it easy, do an easy run (20min), or cross train (XT).

Day One-Track work or Hills

Track: 20 min warm up
3X1600, which means 3 miles a little faster w/ 2 min. slow run in between.
10 min cool down

Hills: 20 min warm up
run up hills (5 times up)
10 min cool down

Day Two-Tempo
5 mile tempo ( steppin it up)
w/ warm up and cool down

Day Three-Long Run

We are up to 7.5 miles!

Good luck this week! Love you, cuz.

week three

After this week we can officially claim that we have started a habit, if we follow the rule that it takes 21 days to start a new habit.

Track Day:

20min. easy run
4 laps with a minute or so break in between ea lap
warm down/ jog the rest to total 45 min.

*if you can't get to a track, try picking up the pace for 2:30min 4x's then break in between.

Hills Day:

20min easy run
Find a hill that may take to 45sec to 1 min to get up (you should be huffin and puffin at the top :)
Run that 4 x's, or if your hills are longer, then you can do it less times.
warm down/ jog the rest


Long Run:

We're up to 7 miles!

Good luck!

week two

This week our goal will be to reach 6.5 miles for our long run, which will be toward the end of the week. We'll be fine if we inch our way up a half mile at a time.

Mon/Tues: One day do the 45 min easy-paced run;
The other day do something chill like a 20 min run or a walk

Wed/Thurs: 45 min run
Then something more chill

Fri/Sat/Sun: Schedule your 6.5 mi run.
The other days are for something chill and maybe a nice hike/bike ride/or yoga class.

The days are just more of a breakdown of the week. Of course, do what works for your schedule.

Things to think about for the next week:
-Ways to add variety to your 45 min run.
-Adding some hills to those runs.
-Adding speedwork into the workouts. Can you get to a track or some kind of a course?
-More ways to stay motivated/ finding things to look forward to.

week one

ready or not?

2- 45 min. runs: easy-med pace

Our long run this week will be 6 mi.  at easy-med pace.  If you need to walk, every mile or so take a one min. walking break.  

Bonus points if you add in another day with 1hr of activity such as a hike, aerobics class, yoga class, or bike ride!

some tips for motivation:

• when you finish a run, blog it
  
• check it off on your calendar
  
• call me whenever!

For those of us training for the Big Sur Half Marathon (including any of the other Big Sur races), this is for us to motivate each other in the upcoming weeks.  So, get ready because our training start date is July 1st.  This will start our 16 weeks of training before race day: Sunday, November 9th, 2008.  

This blog will be here for us to:

• plan a training schedule
• log our runs
• share our runs 
• motivate each other 

We can also use this to plan the weekend trip:

• First off:  Have You Registered?
• hotel accommodations
• transportation
• anything else for that weekend