my Plan

This is still a work in progress! I’m definitely looking for suggestions and critiques! ~Thanks!

2008 General Conditioning & Training

I began my conditioning on Wednesday, April 30, 2008. I will run 4 days straight to start then I will be on a regular schedule of running five days a week: Monday, Tuesday, Thursday, Friday, Saturday. My rest days will be on Sunday & Wednesday.

The plan below was modified from “Runner’s World Complete Running Guide” to fit my starting fitness level.

[I’ll be converting the weeks to actual YEAR WEEK numbers (52 wks in a year) later]

  • Week 1: run 08:00 | walk 2:00 | 3 cycles [W,R,F,S]
  • Week 2: run 09:00 | walk 2:00 | 2 cycles + 8:00 run [M,T,R,F,S]
  • Week 3: run 09:00 | walk 1:00 | 3 cycles [M,T,R,F,S]
  • Week 4: run 13:00 | walk 2:00 | 2 cycles [M,T,R,F,S]
  • Week 5: run 13:00 | walk 2:00 | 2 cycles [M,T,R,F,S]
  • Week 6: run 14:00 | walk 1:00 | 2 cycles [M,T,R,F,S]
  • Week 7: run 14:00 | walk 1:00 | 2 cycles [M,T,R,F,S]
  • Week 8: run 30:00 | walk 0:00 | 1 cycle [M,T,R,F,S]
  • Week 9: run 30:00 | walk 0:00 | 1 cycle [M,T,R,F,S]
  • REST WEEK! [I’ve hit and maintained a goal of running 30 minutes straight so I will be resting this week as I travel out of the country! Works out perfect!]

Now that I’m running for MILES, my training program will change to a regular schedule: Short Runs are on Monday & Friday (MF). Mid Runs are Wednesday (W). Saturdays (S) will be Long Runs. I’ll do some light & easy runs or cross training & relaxed work (Aerobics, Yoga, Cycling, Walking, Jogging, etc) on Tuesday & Thursday. Sunday is the Ultimate day of REST.

  • Week 11: M: 2.0M | W: 3.5M | F: 2.0M | S: 5.0M
  • Week 12: M: 2.0M | W: 3.5M | F: 2.0M | S: 5.0M
  • RACE WEEK: M: 2.0M | W: 3.5M | F: 2.0M | S: RACE: 3.2M

Dam Night Run 5K – Race Goal: Finish under 40 Minutes.

The plan below is being slightly altered…

  • Week 14: M: 2.0M | W: 3.5M | F: 2.0M | S: 05.0M
  • Week 15: M: 3.0M | W: 4.5M | F: 3.0M | S: 06.0M
  • Week 16: M: 3.0M | W: 4.5M | F: 3.0M | S: 06.0M
  • Week 17: M: 3.5M | W: 5.0M | F: 3.5M | S: 08.0M
  • Week 18: M: 3.5M | W: 4.5M | F: 3.5M | S: 06.0M
  • RACE WEEK: M: RACE: 3.2M | W: 5.0M | F: 3.5M | S: 08.0M

Kelly’s Bass Kickin 5K – Race Goal: Finish under 35 Minutes.

  • Week 20: M: 4.0M | W: 5.0M | F: 4.0M | S: 09.0M
  • Week 21: M: 4.0M | W: 6.0M | F: 4.0M | S: 10.0M
  • RACE WEEK: M: 4.0M | W: 4.0M | F: REST | S: RACE: 3.2M

Heart & Soul 5K – Race Goal: Finish under 30 Minutes.

  • Week 23: M: 4.0M | W: 6.0M | F: 4.0M | S: 12.0M
  • Week 24: M: 4.0M | W: 7.0M | F: 4.0M | S: 10.0M
  • RACE WEEK: M: 4.0M | W: 6.0M XC | F: REST | S: RACE: 6.4M XC

Chile Pepper 10K XC – Race Goal: Finish under ?? Minutes.

  • Week 26: M: 4.0M | W: 6.0M | F: 4.0M | S: 10.0M
  • Week 27: M: 4.0M | W: 7.0M | F: 4.0M | S: 12.0M
  • Week 28: M: 4.0M | W: 7.0M | F: 4.0M | S: 12.0M
  • Week 29: M: 4.0M | W: 7.0M | F: 4.0M | S: 10.0M
  • RACE WEEK: M: 4.0M | W: 7.0M | F: REST | S: RACE: 6.4

Spa 10K – Race Goal: Finish under ?? Minutes.

  • Week 31: M: 4.0M | W: 7.0M | F: 4.0M | S: 12.0M
  • Week 32: M: 4.0M | W: 6.0M | F: 4.0M | S: 12.0M
  • RACE WEEK: M: 4.0M | W: 7.0M | F: REST | S: RACE: 3.2

CMN Winter 5K – Race Goal: Finish under 25 Minutes.

  • Week 34: M: 4.0M | W: 7.0M | F: 4.0M | S: 14.0M
  • Week 35: CHRISTMAS REST WEEK! (WATCH THE DIET!!!!!!)
  • Week 52: CHRISTMAS/NEW YEARS REST WEEK! (WATCH THE DIET!!!!!!)

After this Christmas break week, I will start MARATHON training for Little Rock Marathon & Arkansas Marathon!

2009 MARATHON Conditioning & Training

I will start on week 2 of the year after resting for 2 weeks through Christmas & New Years.

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