WEEK | MON | TUE | WED | THU | FRI | SAT | SUN |
---|---|---|---|---|---|---|---|
Week 1 July 29-Aug 4 | MM - 10:46 40 min - Upper body weights | 3 mi - 33:30 | 5.02 mi - 53.24 | Rest | 3.03 mi - 36.59 | Rest | Rest |
Week 2 Aug 5-11 | 3.64 mi - 40:34 | Rest | 4.02 mi - 50:19 | 5 mi - 56:23 25 mins - Upper body weights | Rest | 30 min cross | 4 m run |
3 | Stretch & strengthen | 3.5 m run | 2 m run or cross | 3.5 m run + strength | Rest | 40 min cross | 5 m run |
4 | Stretch & strengthen | 3.5 m run | 2 m run or cross | 3.5 m run + strength | Rest | 40 min cross | 5 m run |
5 | Stretch & strengthen | 4 m run | 2 m run or cross | 4 m run + strength | Rest | 40 min cross | 6 m run |
6 | Stretch & strengthen | 4 m run | 2 m run or cross | 4 m run + strength | Rest or easy run | Rest | 5-K Race |
7 | Stretch & strengthen | 4.5 m run | 3 m run or cross | 4.5 m run + strength | Rest | 50 min cross | 7 m run |
8 | Stretch & strengthen | 4.5 m run | 3 m run or cross | 4.4 m run + strength | Rest | 50 min cross | 8 m run |
9 | Stretch & strengthen | 5 m run | 3 m run or cross | 5 m run + strength | Rest or easy run | Rest | 10-K Race |
10 | Stretch & strengthen | 5 m run | 3 m run or cross | 5 m run + strength | Rest | 60 min cross | 9 m run |
11 | Stretch & strengthen | 5 m run | 3 m run or cross | 5 m run + strength | Rest | 60 min cross | 10 m run |
12 | Stretch & strengthen | 4 m run | 3 m run or cross | 2 m run | Rest | Rest | Half Marathon |
Training
Here is a rough guideline I am starting as of 7-29-13. My wedding will be falling on the 11th week and I will be home, so I doubt I will strictly follow this schedule then, but it gives me an idea of the goals I'm working towards. The cross means Cross Training. So I will be either doing elliptical, bike, crossfit style workouts, or weights, etc. As each day goes by, I will fill in exactly what I did and highlight the days as I cross them off. Wish me luck!
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Keep up the good work!!
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