A break, a title, and a training plan.

I came to work and didn’t get distracted for a whole 2.5 hours! Woohoo.  So, I decided to take a break. I updated the about page and changed the title of this blog, again. I think this one will stick. Let me know what you think!

I have finished the first 4 weeks of my training plan for Boston. You can see it below (didn’t copy so well, hopefully it’s discernible). 27 weeks to go! I have decided to go the route of periodization training. The first 6 weeks of training are all to establish a solid base and see how I respond to a higher and more consistent training volume. Although I am working out 6 days and up to 10 sessions a week currently, I am always consistent and systematic in the way Boston requires. More importantly, I haven’t been running 5 days every week. More like 2-5.

You’ll notice in the plan below that I am moving around which days I do which activities (except group X, because I am the instructor) so that I can see how my energy level is, then plan the rest of the regime accordingly.

Once I get to week 21 (to go), the phase will include: strength building, mileage, speed, and taper, not necessarily in that order.

The plan is printed out and I will be keeping track of how many hours I sleep per night and notes on how things go….stay tuned 🙂

-AB

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

27

10/10/2011

11

12

13

14

15

16

Run

6 easy

3

3

6

Rest

Trinity 5k

Strength

Chest/Back Core

Arms and Legs

Core Circuit 1

Cross

Spin

Spin/Blast

Sleep (hrs) Weight

Notes

21 mi.

26

10/17/2011

18

19

20

21

22

23

Run

6

3

3

5

8 easy

Strength

Shoulders Bi’s/Tri’s

Legs

Back/Chest Core

Core Circuit 1

Cross

Stepmill

Spin

Spin/Blast

Sleep (hrs) Weight

Notes

25 mi.

25

10/24/2011

25

26

27

28

29

30

Run

3

6

3

5

8

Strength

Back/Chest Core

Shoulders Bi’s/Tri’s

Legs

Core

Cross

Stepmill

Spin

Spin/Blast

Sleep (hrs) Weight

Notes

25 mi.

24

10/31/2011

11/1/2011

2

3

4

5

6

Run

3

6

5

4

10

Strength

Back/Chest Core

Shoulders Bi’s/Tri’s

Legs

Core

Plyo

Core Circuit 1

Cross

Stepmill

Spin

Elliptical

Spin/Blast

Sleep (hrs) Weight

Notes

28 mi

2 responses to “A break, a title, and a training plan.

  1. Smart planning! You’ve got your runs, strength & cross-training listed out… do you plan any particular types of runs in this too? Or is that more fluid or not for the base-building period?

  2. For this first four weeks the runs are all just easy, but on the 3 milers I am going to try to keep my pace at or around 8:20 (this is where my heart rate usually gets to about 160 bpm, so I feel like I will be building fitness).

    In the next phase I am going to plan more tempo, and interval runs 🙂

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