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January 11, 2006
becoming an athlete, yes--me!!
So here is my training schedule. This is a three-day a week running plan. Two-three other days during the week are for cross-training (bike, elliptical, etc.) cardio and for weight training.
Currently finishing my couch to 5k Training. I'm in week nine now. The numbers with / are run vs. walk times.
Jan 9 Week 9 5 min warmup, 3min run/2min walk for 30 min, 5 min cool down Total minutes ran each session: 18
Jan 16 Week 10 5 min warmup, 3/2, 4/1, 3/2, 4/1, 3/2, 4/1, 5 min cool down Total ran: 21
Jan 23 Week 11 5 min warmup, 4/1 for 30 minutes, 5 min cool down Total ran: 24
Jan 30 Week 12 Same type run as week 10 for day 1, week 11 for day 2&3 Total ran: 21/24
Feb 6 Week 13 5 min warmup, all running for 15, 15, 20 minutes, 5 min cool down
Feb 13 Week 14 5 min warmup, all running for 20, 20, 20 minutes, 5 min cool down
Feb 20 Week 15 5 min warmup, all running for 20, 25, 25 minutes, 5 min cool down
Feb 27 Week 16 5 min warmup, all running for 25, 25, 30 minutes, 5 min cool down
10k Training (miles not minutes) with at least 5 min walking warmup and cool down. Focus here is distance and improving speed.
Mar 6 Week 1 2.5m, 2m, 3m
Mar 13 Week 2 2.5m, 2m, 3.5m
Mar 20 Week 3 2.5m, 2m, 4m
Mar 27 Week 4 3m, 2m, 4m
Apr 3 Week 5 3m, 2m, 4.5m
Apr 10 Week 6 3m, 2m, 5m
Apr 17 Week 7 3m, 2m, 5.5m
Apr24 Week 8 3m, 2m, 5.5m
My one concern is that I'm traveling twice during this training period and I worry that will throw me off a bit. But the hotel in Dublin (CA not Ireland!) has a gym that I can use and WILL use and when I'm in Boise in March I'll have to find a way to make it a priority. I think it will be easier because I'll be closer to the race day and will have more motivation to stay on track.
I'm also thinking of maybe running a 5k in March to warm me up. Any suggestions?
Posted by crystallyn at January 11, 2006 07:14 AM
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