Please give me your thoughts..... (long)

Member

As a few of you know I have been struggling with this change in lifestyle. Going from a couch potato to an athelete is an EMOTIONAL ROLLER COASTER. I had worked hard, sometimes through frustrating injuries, for my first 5K. Well the first race I ever paid for came and went without my wife and I. Two days before we were supposed to drive to Austin my 2 year old became sick. The next day she gave it to me. So the house is sick...My wife and I are at an emotional low because we haven't been training as much as we should and we were forced to skip the race.

So I find myself trying to muster the strength to take a deep breath and start over. I figure I need to take a step back on the training to avoid the injuries that were slowing me down. So I came up with a training schedule. Keep in mind that I have signed up for a 5 miler on November 27th. I'm not looking to run 100% of it but I would like to finish with a smile.

Please take a look at it and FEEL FREE TO BE BRUTALLY HONEST. Is it too simplistic? Am I increasing my mileage too much? Should I be training using time or mileage as a measuring factor?

THANKS!!!!

See updated plan below

AZhat

First of all...hi there! Very Happy

I'm not the greatest critique on running plans and some of the others might have suggestions for you. However, what I do see is a plan. You have come up with something that you can put into action and attempt. That's the first step to it really and following through is the second. I think it's great that you have done this and can start to train.

Go do that first race! All the work you will put into to it beforehand will pay off and you can see that you've achieved something. Even if you walk some of it...you'll still cross that line. Who knows...maybe you'll get that "racing bug" and always want to do them. And you can always set out to beat your previous times each race you enter.

You're trying to work at improving your life. I think it's great and hope to hear how your training goes.

Good Luck! Very Happy

Marcie

Member

Chris, I agree with Marcie in that you have a plan, and a pretty good one at that.

So, with that said, I'd suggest you change a thing or two.

Change those 45 minute 'runs' to "Walk for X # of minutes/Run for X # of minutes/Walk for X # of minutes" instead of chopping them up with a run/walk every few minutes routine.

I'm assuming your point is trying to run farther for both distance and time. Your plan has you reinforcing the ability of only running so far and then walking. Doesn't do much for building endurance.

So, start with 30 minutes: walk 12, run 6, walk 12.
Then, each week add a couple of minutes to the run and take away the walk time, so that you keep the total time at 30 minutes.
If you add 2 minutes to the run part, you'll be running for 24 minutes at the end of your 10 weeks.

As for time versus mileage. Once you get yourself to the point where you can run for the whole 30 minutes without stopping, then you've got yourself to the point where you can start mapping out mileage routes and start adding on the miles.

Member

fla,
O.K.---here is my new plan using your suggestions. I extended it to 12 weeks....no need to rush myself. Starting on the 4th week,Tuesdays are going to be my longer slow run. Notice week 7 is my race.....Look about right?
Thanks again....

WEEK 1

WEDNESDAY
(45 min) brisk walk
THURSDAY
Resistance Training
FRIDAY
(30 min) walk 12 min, run 6 min, walk 12 min
SATURDAY
Rest
SUNDAY
(30 min) walk 12 min, run 6 min, walk 12 min
MONDAY
Resistance Training
TUESDAY
Long walk (1 hour)

WEEK 2

WEDNESDAY
(30 min) walk 12 min, run 6 min, walk 12 min
THURSDAY
Resistance Training
FRIDAY
(30 min) walk 12 min, run 6 min, walk 12 min
SATURDAY
Rest
SUNDAY
(30 min) walk 12 min, run 6 min, walk 12 min
MONDAY
Resistance Training
TUESDAY
Long walk (1 hour 15 minutes)

WEEK 3

WEDNESDAY
(30 min) walk 11 min, run 8 min, walk 11 min
THURSDAY
Resistance Training
FRIDAY
(30 min) walk 11 min, run 8 min, walk 11 min
SATURDAY
Rest
SUNDAY
(30 min) walk 11 min, run 8 min, walk 11 min
MONDAY
Resistance Training
TUESDAY
Long walk (1 hour 30 minutes)

WEEK 4

WEDNESDAY
(30 min) walk 10 min, run 10 min, walk 10 min
THURSDAY
Resistance Training
FRIDAY
(30 min) walk 10 min, run 10 min, walk 10 min
SATURDAY
Rest
SUNDAY
(30 min) walk 10 min, run 10 min, walk 10 min
MONDAY
Resistance Training
TUESDAY
(30 min) walk 5 min, slow run 15 min, walk 10 min

WEEK 5

WEDNESDAY
(30 min) walk 10 min, run 10 min, walk 10 min
THURSDAY
Resistance Training
FRIDAY
(30 min) walk 9 min, run 12 min, walk 9 min
SATURDAY
Rest
SUNDAY
(30 min) walk 9 min, run 12 min, walk 9 min
MONDAY
Resistance Training
TUESDAY
(30 min) walk 5 min, slow run 15 min, walk 10 min

WEEK 6

WEDNESDAY
(30 min) walk 9 min, run 12 min, walk 9 min
THURSDAY
Resistance Training
FRIDAY
(30 min) walk 8 min, run 14 min, walk 8 min
SATURDAY
Rest
SUNDAY
(30 min) walk 8 min, run 14 min, walk 8 min
MONDAY
Resistance Training
TUESDAY
(40 min) walk 10 min, slow run 20 min, walk 10 min

WEEK 7

WEDNESDAY
(30 min) walk 8 min, run 14 min, walk 8 min
THURSDAY
Resistance Training
FRIDAY
(30 min) walk 8 min, run 14 min, walk 8 min
SATURDAY
Rest
SUNDAY
Rest
MONDAY
Anadarko 5 miler
TUESDAY
Rest

WEEK 8

WEDNESDAY
(30 min) walk 7 min, run 16 min, walk 7 min
THURSDAY
Resistance Training
FRIDAY
(30 min) walk 7 min, run 16 min, walk 7 min
SATURDAY
Rest
SUNDAY
(30 min) walk 7 min, run 16 min, walk 7 min
MONDAY
Resistance Training
TUESDAY
(40 min) walk 10 min, slow run 20 min, walk 10 min

WEEK 9

WEDNESDAY
(30 min) walk 7 min, run 16 min, walk 7 min
THURSDAY
Resistance Training
FRIDAY
(30 min) walk 6 min, run 18 min, walk 6 min
SATURDAY
Rest
SUNDAY
(30 min) walk 6 min, run 18 min, walk 6 min
MONDAY
Resistance Training
TUESDAY
(40 min) walk 10 min, slow run 25 min, walk 5 min

WEEK 10

WEDNESDAY
(30 min) walk 6 min, run 18 min, walk 6 min
THURSDAY
Resistance Training
FRIDAY
(30 min) walk 6 min, run 18 min, walk 6 min
SATURDAY
Rest
SUNDAY
(30 min) walk 6 min, run 18 min, walk 6 min
MONDAY
Resistance Training
TUESDAY
(40 min) walk 10 min, slow run 25 min, walk 5 min

WEEK 11

WEDNESDAY
(30 min) walk 5 min, run 20 min, walk 5 min
THURSDAY
Resistance Training
FRIDAY
(30 min) walk 5 min, run 20 min, walk 5 min
SATURDAY
Rest
SUNDAY
(30 min) walk 5 min, run 20 min, walk 5 min
MONDAY
Resistance Training
TUESDAY
(45 min) walk 9 min, slow run 28 min, walk 8 min

WEEK 12

WEDNESDAY
(30 min) walk 5 min, run 20 min, walk 5 min
THURSDAY
Resistance Training
FRIDAY
(30 min) walk 5 min, run 20 min, walk 5 min
SATURDAY
Rest
SUNDAY
(36 min) walk 7 min, run 22 min, walk 7 min
MONDAY
Resistance Training
TUESDAY
(45 min) walk 9 min, slow run 25 min, walk 8 min

Gone Fishin

Just another thought.. being able to ramp up your aerobic fitness is going to give your running an easier time to come around. Perhaps on those resistance training days, also getting on a bicycle, rower or some other cross-training that gets you huffin and puffin will build up more aerobic fitness. Calorie-wise and to get you going, walking is great, but if you're into it a few weeks and feel the need to kick it up a notch, that's what I'd do.

AZhat

Make sure you let us know how you are doing! Very Happy

The Pinball

as always, great advice from FLA and jrjo...so i'll just add that if anyone is in anything with all their heart, i believe it is you RT.

good luck with this. thumbs up

Member

Looks good, RT thumbs up

jrjo made an excellent point about adding some more cardio, especially as time goes on and you're starting to feel good. Of course, on the other hand, adjust your plan accordingly if if might be a bit too arduous for you.

And one more tiny little thing. As you know, running is a means to an end. But as time goes by, that 'end' keeps shifting. Keep your goals flexible and forward moving so that as you get better your goals reflect your progress.