Tuesday, October 10, 2006

The new plan is typed

After spending days putting my new plan to pixel, I better do it. The plan is rather simple really but seemed complicated when I was trying to put it in writing. It is a high mileage program of about 102 core miles each week with slow daily supplemental miles ~ 30 minutes. It follows the hard/easy rule with 'easy' being recovery pace (slower than the long run). 'Hard' paces will be based on goal MP and whether I'm just under or just over depending on the workout.

The hardest thing about the plan is its length - 27 training weeks. That's a long time to stick with something. But I keep thinking if I can do it, I just may meet my goal. Besides the risk of injury, training can only bring good things. So let's do it.

The first drop week occurs after 8 weeks. The 2nd after 9 weeks. Then it's two up, 1 down (3x) as I focus in on the resulting MP. 4 races are embedded. Thanksgiving 3.5 miler, New Year's Eve 5k, Somesville 20 miler, Shamrock 5k. Races are not prevalent up here in the winter and the thought of driving 6 hours to Portland (one way) for a 10k is not appealing.

But for now this is all dreaming as I'm still in week #2 of complete rest. This will come to an end Sunday. Then it is two weeks of easy unstructured running as follows:

**** Begin 2 Weeks Unstructured ****

10/16 – Core workout: 30 minutes unstructured running. Target pace: none – easy pace in recovery zone. Purpose: Ease body back into running, get relaxed and determine recovery status. Supplemental: 30 minutes if body says ok.

10/17 – Core workout: 60 minutes unstructured. Target pace: none – easy pace in recovery zone. Purpose: same. Supplemental: 30 minutes if ok.

10/18 – Core workout: 30 minutes unstructured. Target pace: none – easy pace in recovery zone. Purpose: same. Supplemental: 30 minutes.

10/19 – Core workout: 60 minutes unstructured. Target pace: none – easy pace in recovery zone. Purpose: same. Supplemental: 30 minutes.

10/20 – Core workout: 30 minutes unstructured. Target pace: none – easy pace in recovery zone. Purpose: same. Supplemental: 30 minutes.

10/21 – Core workout: 60 minutes unstructured. Target pace: none – easy pace in recovery zone. Purpose: same. Supplemental: 30 minutes.

10/22 – Core workout: 30 minutes unstructured. Target pace: none – easy pace in recovery zone. Purpose: same. Supplemental: 30 minutes.

10/23 – Core workout: 90 minutes unstructured. Target pace: none – easy pace in recovery zone. Purpose: Increase time towards entering program. Supplemental 30 minutes.

10/24 – Core workout: 60 minutes unstructured. Target pace: none – easy pace in recovery zone. Purpose: Same. Supplemental: 30 minutes.

10/25 – Core workout: 90 minutes unstructured. Target pace: none – easy pace in recovery zone. Purpose: same. Supplemental: 30 minutes.

10/26 – Core workout: 60 minutes unstructured. Target pace: none – easy pace in recovery zone. Purpose: same. Supplemental: 30 minutes.

10/27 – Core workout: 90 minutes unstructured. Target pace: none – easy pace in recovery zone. Purpose: same. Supplemental: 30 minutes.

10/28 – Core workout: 60 minutes unstructured. Target pace: none – easy pace in recovery zone. Purpose: same. Supplemental: 30 minutes.

10/29 – Core workout: 120 minutes unstructured. Target pace: none – easy pace in recovery zone. Purpose: same. Supplemental: 30 minutes.

**** End 2 Weeks Unstructured ****

3 Comments:

Blogger Greg said...

That's the most structured unstructured running plan I've ever seen.

Good luck with your aggressive goal!

10/10/2006 9:54 AM  
Blogger Jamie said...

Cool deal. I bet your first post-rest period run will feel reeeeeeally nice.

10/10/2006 5:19 PM  
Blogger Love2Run said...

Whoa Andrew! that's quite a plan. Are you sure you like to run that much with so few breaks? My own 2c would be to ease back in over a period of a several weeks. Is running every day from the get go and then doubling mileage the next week good? Think long term yes but you want to come out in one piece too ;-)

But who am I to talk about taking it easy?

10/11/2006 6:30 PM  

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