Training Plan

Posts with a weekly training plan

Week 12 Jump in the Pool

You know you must drink a lot of water to keep your blood flowing, cool your working muscles, and facilitate digestion and every other bodily function. You can also use water in another way. As you have learned already, it is important to strengthen your core muscles. What you might not know is that the …

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Week 11 Stay Hydrated

After running almost 13 miles in the sun with no water, you have stopped sweating, you are terribly hot, your head aches, your muscles are cramped, and you are not thinking clearly. You finally find some water and think you are saved. Three minutes later, you have drunk a whole 8 oz bottle…

Week 9 Develop an Efficient Stride

After running consistently for two months now, you should start thinking more about your stride. Developing a more efficient stride will help you run farther and faster with less effort. There will be variations in ideal stride for each person, but here are some basic principles you can use no matter who you are.

Week 7 Fuel Your Progress

When you run short distances this week, time yourself. Is your mile pace faster than when you first started training? If not, you probably need to take a look at your diet at sleep patterns. No matter how hard you train, if you do not rest well and eat right, you will not get stronger!

Week 6 Building Speed

Even as you are training to run farther, you should also train to run faster. Regular interval training mixed in with your distance running will help you have more energy to run longer and farther.

Week 4 Rest is Best

This week, allow your muscles, tendons, ligaments, bones, and organs to recover. You must understand that the strengthening processes happen while you are resting, not while you are working out. Keep your exercise to a minimum this week. Don’t cheat yourself out of valuable time to build strength and endurance!

Week 3 Keep Going; Be Consistent

By now, you have run a total of 39 miles. You will have had some good, some bad, and some in between days with running. This is normal. Follow the advice of your Yoga instructor: be aware of your bad days, but don’t judge yourself too harshly. If you have not already done so, start a training journal. Record the details of your training and how you feel before, during, and after working out. Take photos as well. This journal will help you keep track of your schedule. It will also help you beat discouragement and boredom when they come.