So, I figured since you asked...ummm, over two weeks ago... to post our training plan, I'd actually get around to it.
Monday's: Cross Train (we usually do cardio and weight training)
Tuesday's: Speed Training or Hills
Thursday's: Tempo Run
Friday's: Cross Train
Saturday's: Long Run
Speed Training: (you know the drill on these)
intervals (400, 800) and fartlicks...
Amanda has a great hill program. Start with a mile warm-up. Then sprint up the hill, walk down, do this 4 times. THEN (and this is when you start to cry) your first set begins. It looks like this:
- sprint up the hill facing forward, walk down (4 times)
- sprint up the hill facing backwards, walk down (4 times)
- sprint up the hill on your left side (grapevine) (4 times)
- spring up the hill on your right side (grapevine) (4 times)
lather, rinse, repeat (i think the max we've done was 3 times) and then technically you're supposed to do a mile cool down... also depends on your time.
Amanda and I still struggle with doing tempo runs outside because we're still learning to listen to our bodies where pace is concerned. But, since you have your uber-awesome GPS watch you might be able to take this workout outside. However, this is how we do it. (or how it SHOULD be done... we've been sick so I don't think we've actually done a complete tempo run workout yet) We do this on a treadmill, so we know the exact pace we're going and it pushes us to continue....
Mile 1- warm up at a 9 min/mile or 10 min/mile pace
Mile 2 - run a mile at 8 min/mile pace
Mile 3 - run a mile (or usually 4 minutes...haha...) at 7:30 min/mile
Mile 4 - run a 9 min mile
This is the schedule of long runs until the Ogden Marathon.
- March 22 - 15 miles (ogden)
- March 29 - 17 miles (valley)
- April 5 - WRC Half Marathon
- April 12 - 20 miles (ogden?)
- April 19 - 16 miles (valley)
- April 26 - 20 miles (your house? provo?)
- May 3 - 16 miles (valley)
- May 10 - 10 miles (ogden)
- May 17 - Marathon
Hope that helps, friend!