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Wider The Foundation, Higher The Peak

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Why is a solid foundation worth investing so much time on? Many exercises physiologists conclude athletes with more miles under their feet have a greater ability to absorb tougher workouts and are less prone to injury, leading to greater gains in speed. I’ve been very fortunate to not have been injured during my last few training cycles. I’ve yet to get a black toe nail! Maybe when I cross over to triple digit weekly mileage those will become regular occurrences. The last plan I developed I included a two month building phase. Not nearly enough compared to Lydiard’s three month suggestion, but I think with a high of 82 weekly miles, it was just enough to help keep the injury bug away.
buddy-the-elf-i-just-like-to-run
Below is my three month plan to build miles before I begin to execute technical workouts specific to my goal race in April. All of it is based on time with strength work executed on the same days as longer run days, but never on Saturday when I tackle the longest runs for the week. Forty-five minute runs are recovery runs followed by a stretching routine. During each non-recovery run I’ll have a form focus for at least 30 mins.(high knee, toe off, arm swing, upright, etc). Recovery miles will be run at least 30 seconds slower than my aerobic pace (8:15-8:30). Sundays I’ll most likely swim or do yoga (yeah, we joined a gym).

10/14 – 10/20 10/21 – 10/27 10/28 – 11/3 11/4 – 11/10
Monday 90 90 90 120
Tuesday 60 45 45 45
Wednesday 90 120 120 120
Thursday 45 45 45 45
Friday 60 90 90 90
Saturday 120 120 120 135
Sunday 45 45 45 45
Total 8.5hrs 9hrs15mins 9hrs45mins 10hrs
11/11 – 11/17 11/18 – 11/24 11/25 – 12/1 12/2 – 12/8
Monday 120 120 120 150
Tuesda 45 45 45 45
Wednesday 120 120 120 150
Thursday 45 45 45 45
Friday 90 90 90 90
Saturday 150 150 180 180
Sunday 45 45 45 45
Total 10hrs15mins 10hrs15mins 10hrs45mins 11hrs45mins
12/9 – 12/15 12/16 – 12/22 12/23 – 12/29 12/30 – 1/5
Monday 150 150 150 150
Tuesday 45 45 45 45
Wednesday 150 150 180 180
Thursday 45 45 45 45
Friday 90 90 90 90
Saturday 180 210 210 210
Sunday 45 45 45 45
Total 11hrs45mins 12hrs15mins 12hrs45mins 12hrs45mins
Monday legs/back
Wednesday arms/core
Friday chest/shoulder
Sunday cross train
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One thought on “Wider The Foundation, Higher The Peak

  1. Pingback: What About Running? | Run. Stuff.

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