I cooked this up, and I’m not 100% thrilled with it, but I think it’s a good plan (as good as any that I’ve had, heh) The bold week is the one I’m doing right now.
My Goal: Add one day a week to my run schedule. Numbers are minutes (pace assumed to be between 11 and 13 minutes per mile) I’ve been running 12 something for a few weeks now, we’ll see how it goes.
Secondary goal: don’t get hurt, nor burned out.
| Week | Monday | Tues | Wed | Thurs | Fri | Sat | Sun | Total | Change |
|---|---|---|---|---|---|---|---|---|---|
| Week 1 | 30 | rest | 40 | rest | 60 | rest | rest | 130 | |
| Week 2 | 30 | 30 | 35 | rest | 45 | rest | rest | 140 | 7.7% |
| Week 3 | 30 | 30 | 37 | rest | 45 | rest | rest | 142 | 1.4% |
| Week 4 | 30 | 30 | 38 | rest | 50 | rest | rest | 148 | 4.2% |
| Week 5 | 30 | 30 | 40 | rest | 55 | rest | rest | 155 | 4.7% |
| Week 6 | 30 | 30 | 40 | rest | 60 | rest | rest | 160 | 3.2% |
| Week 7 | 35 | 30 | 40 | rest | 60 | rest | rest | 165 | 3.1% |
| Week 8 | 35 | 30 | 40 | rest | 60 | rest | rest | 165 | 0.0% |
| Week 9 | 35 | 30 | 45 | rest | 60 | rest | rest | 170 | 3.0% |
| Week 10 | 35 | 30 | 45 | rest | 60 | rest | rest | 170 | 0.0% |
Basically dropping back on Wednesday and Friday (my longer days) so I don’t increase my mileage too fast. They say 10% a week is OK, but 5% is better. I don’t go over 10% for any two week period, but week 2 I’ll have to be carefuler.
If this goes well, then I’ll think about adding another run. Ultimate goal: about 20 miles per week, two rest days.
Oh, yeah, the ‘walk’ on Saturday is 60 minute walk, just to stretch a bit after the longer run. We’ll see.
Hey!
Ive been trying your schedule and just to let you know I Totally Agree With It!
I think It’s great to really push yourself and I think its awsome that you remembered to leave in the rest days. On my rest days I find that if you do yoga or something close that it works just the same!
Thanx for the plan
~Valionda