SlowAFRunnrMom wrote:
Just updating with my week.
M-2 miles @ 10:35 plus 2 miles walking
T-2 miles @ 9:32 plus 2 miles walk/jog
W-.5 mile warm up @ 9:30 then 4 x 800m (4:01, 4:05, 4:05, 4:10)
Th- 30 mins @ 10:30 pace
F- .5 warm up then 4x400 (1:50, 1:56, 1:52, 1:56)
Sa- I didn't specifically run but I chased kids around the XC cross country course x 4 races which showed a total travel of almost 3 miles.
Sun-3.5 miles @ 10:32 (I meant for this to be my long run but I woke up late and it was almost 90 degrees already. I feel bad because I probably could have pushed through but I convinced myself to do it tomorrow and wake up on time.
*I give you tons of credit because you were smart enough to not do what the first guy with a running plan suggested!!!
You would have been in the hospital.
I would concentrate on trying to build your long run up first:
Sunday: Jumping Jacks, Running Drills, Longest Run in the last month by one mile. Stretch
Monday: Off or 1-3 miles easy jog (Scout Pace Run/Walk like you've been doing is also a great idea!)
Tuesday: Jumping Jacks, Running Drills, 1 mile jog, 4 x 60 meter strides, 8 x 400 at Current
mile pace with 200 jogs between. 4 x 60 meter strides Stretch (This is a Hard day for someone your age.
you might consider doing 4 x 400. Do the first one easy, the next one slightly harder, etc., with the last one
at race pace. If it feels too easy, that might be about right, contrary to what many coaches think. Your goal is not
to race your workouts. Race when you race. You might consider doing 4 x 200.)
Wednesday: Jumping Jacks, Running Drills, 3 miles Fartlek alternating 100 yards fast with 100 yards slow. Stretch
(Fartleks start with a slow first mile or so. Then get into the 100s. You will not do many.)
Thursday: Off or 1-3 miles easy
Friday: Jumping Jacks, Running Drills, Jump Rope, 4 x 60 meter strides, 4 laps of Flying 30s. Stretch.
(Flying 30s should have both an acceleration zone of 10 meters and a deceleration zone of 10 meters.
Be careful to keep the knees high when decelerating as this can prevent soreness.)
Saturday: Off or 1-3 miles
I recommend variety. Try to run daily but a day off can do wonders sometimes. When in doubt always do LESS.
Most of your improvement will occur after hard runs IF you also do recovery days!
Written by a 50 year runner, coach, and writer.