18-02-2012, 08:18 PM
So, I got started, petered off a bit, and then got going again.
I've signed up for a half on March 24th. No real goal as to time or anything. Just want to go out and have a decent run, do the 21km and not feel like crap. Basically it was just a 9 week away target to get me on a running plan.
My plan was to do a long run to start the week, a paced run of 3x2km in the middle and a short run at the end. This is only three runs a week, should be enough as I'm playing hockey and stuff. Don't want to over do it, just get back to running. Every week my plan was to increase the two normal runs by 5 mins and increase my pace by 5 seconds. Right now this schedule works for me. Gives me downtime to recover, days to make up for weather (winter), hockey, or just needed rest and my physio stuff.
Here's the schedule I've put together and have completed the first 4 weeks.
Week 1 January 22nd ââ¬â January 28th
60 Minute Run (Sunday)
9.66 km, 6:15 per km, average HR 147
Hockey (Monday)
3 x 2kms @ 4:45 (Wednesday)
2 kms @ 4:36 per km 169 BPM
2 kms @ 4:36 per km 166 BPM
2 kms @ 4:35 per km 166 BPM
Hockey (thursday)
30 minute run (Friday)
Missed as I was sore
Week 2 January 29th ââ¬â February 4th
65 Minute Run (Sunday)
11.67 km, 5:36 per km, average HR 151
Hockey (monday)
3 x 2kms @ 4:40 (Wednesday)
2 kms @ 4:21 per km 179 BPM
2 kms @ 4:32 per km 173 BPM
2 kms @ 4:36 per km 171 BPM
Hockey (Thursday)
35 minute run (Friday)
6.03 km, 5:53 per km, average HR 145
Week 3 February 5th ââ¬â February 11th
70 Minute Run (Sunday)
12.51 km, 5:41 per km, average HR 143
Hockey (monday)
3 x 2kms @ 4:35 (Tuesday)
2 kms @ 4:26 per km 157 BPM
2 kms @ 4:27 per km 160 BPM
2 kms @ 4:23 per km 166 BPM
Hockey (thursday)
40 minute run (Friday)
6.94 km, 6:03 per km, average HR 141
Week 4 February 12th ââ¬â February 18th
Hockey (sunday)
75 Minute Run (Monday)
13 km, 5:46 per km, average HR 141 (could be off on pace/distance)
3 x 2kms @ 4:30 (Wednesday)
2 kms @ 4:16 per km 166 BPM
2 kms @ 4:20 per km 168 BPM
2 kms @ 4:16 per km 171 BPM
swim (thursday)
45 minute run (Friday)
8.02 km, 5:39 per km, average HR 137
Below is what my schedule is for the next four weeks. Adding 5 minutes to each of the two runs but stopping at 90 mins and 60 mins and adding a 2km set to the paced runs but slowing the pace down again (even though I've been going faster than my plans).
NEXT WEEK
Week 5 February 19th ââ¬â February 25th
80 Minute Run (Monday)
4 x 2kms @ 4:40 (Wednesday)
50 minute run (Thursday/Friday)
Week 6 February 26th ââ¬â March 3rd
85 Minute Run (Sunday)
4 x 2kms @ 4:35 (Tuesday)
55 minute run (Friday)
Week 7 March 4th ââ¬â March 10th
90 Minute Run (Monday)
4 x 2kms @ 4:30 (Wednesday)
60 minute run (Thursday)
Week 8 March 11th ââ¬â March 17th
90 Minute Run (Sunday)
4 x 2kms @ 4:25 (Wednesday)
60 minute run (Friday)
Week 9 March 18th ââ¬â March 25th
Week of race no plans
Monday - hockey
Tuesday
Wednesday
Thursday
Friday
Saturday March 24th Race Day 21 km
After this I would like to keep a similar schedule until my hockey season ends April 10th. Then I'll likely take a week off and then begin training for some races. Ideally I'd like to do the sub 40 mins but will work from whatever level I'm at mid-april.
I've signed up for a half on March 24th. No real goal as to time or anything. Just want to go out and have a decent run, do the 21km and not feel like crap. Basically it was just a 9 week away target to get me on a running plan.
My plan was to do a long run to start the week, a paced run of 3x2km in the middle and a short run at the end. This is only three runs a week, should be enough as I'm playing hockey and stuff. Don't want to over do it, just get back to running. Every week my plan was to increase the two normal runs by 5 mins and increase my pace by 5 seconds. Right now this schedule works for me. Gives me downtime to recover, days to make up for weather (winter), hockey, or just needed rest and my physio stuff.
Here's the schedule I've put together and have completed the first 4 weeks.
Week 1 January 22nd ââ¬â January 28th
60 Minute Run (Sunday)
9.66 km, 6:15 per km, average HR 147
Hockey (Monday)
3 x 2kms @ 4:45 (Wednesday)
2 kms @ 4:36 per km 169 BPM
2 kms @ 4:36 per km 166 BPM
2 kms @ 4:35 per km 166 BPM
Hockey (thursday)
30 minute run (Friday)
Missed as I was sore
Week 2 January 29th ââ¬â February 4th
65 Minute Run (Sunday)
11.67 km, 5:36 per km, average HR 151
Hockey (monday)
3 x 2kms @ 4:40 (Wednesday)
2 kms @ 4:21 per km 179 BPM
2 kms @ 4:32 per km 173 BPM
2 kms @ 4:36 per km 171 BPM
Hockey (Thursday)
35 minute run (Friday)
6.03 km, 5:53 per km, average HR 145
Week 3 February 5th ââ¬â February 11th
70 Minute Run (Sunday)
12.51 km, 5:41 per km, average HR 143
Hockey (monday)
3 x 2kms @ 4:35 (Tuesday)
2 kms @ 4:26 per km 157 BPM
2 kms @ 4:27 per km 160 BPM
2 kms @ 4:23 per km 166 BPM
Hockey (thursday)
40 minute run (Friday)
6.94 km, 6:03 per km, average HR 141
Week 4 February 12th ââ¬â February 18th
Hockey (sunday)
75 Minute Run (Monday)
13 km, 5:46 per km, average HR 141 (could be off on pace/distance)
3 x 2kms @ 4:30 (Wednesday)
2 kms @ 4:16 per km 166 BPM
2 kms @ 4:20 per km 168 BPM
2 kms @ 4:16 per km 171 BPM
swim (thursday)
45 minute run (Friday)
8.02 km, 5:39 per km, average HR 137
Below is what my schedule is for the next four weeks. Adding 5 minutes to each of the two runs but stopping at 90 mins and 60 mins and adding a 2km set to the paced runs but slowing the pace down again (even though I've been going faster than my plans).
NEXT WEEK
Week 5 February 19th ââ¬â February 25th
80 Minute Run (Monday)
4 x 2kms @ 4:40 (Wednesday)
50 minute run (Thursday/Friday)
Week 6 February 26th ââ¬â March 3rd
85 Minute Run (Sunday)
4 x 2kms @ 4:35 (Tuesday)
55 minute run (Friday)
Week 7 March 4th ââ¬â March 10th
90 Minute Run (Monday)
4 x 2kms @ 4:30 (Wednesday)
60 minute run (Thursday)
Week 8 March 11th ââ¬â March 17th
90 Minute Run (Sunday)
4 x 2kms @ 4:25 (Wednesday)
60 minute run (Friday)
Week 9 March 18th ââ¬â March 25th
Week of race no plans
Monday - hockey
Tuesday
Wednesday
Thursday
Friday
Saturday March 24th Race Day 21 km
After this I would like to keep a similar schedule until my hockey season ends April 10th. Then I'll likely take a week off and then begin training for some races. Ideally I'd like to do the sub 40 mins but will work from whatever level I'm at mid-april.