Races

Winter 2011 Training Plan

Week	Mon strength	Tue    Rest	Wed Speed	Thu Strength + run	Fri     easy run	Sat    Rest or Xtrain	Sun    long run	Mileage
1         (Jan 2-9)	Strength: Body Pump	3 m run	2 m run	Long run: 6.2 m/10k run	Rest	30 min elliptical, 10 mins weights	5 m run (50 mins, 6.0 mph, incline 2%)	16 miles
2         (Jan 10-16)	Rest	15 min Booty Booster, 8 min abs + 3m run	Speed:        1m warm-up (6.0mph)+ 8 x 400m (7.5mph)	5 m run (6.5 mph, 2% incline) + strength (12 mins legs)	4 m run	Rest	Long Run:  6 m run (6.0-6.2mph, incline 1%), 10 mins abs	21 miles
3        (Jan 17-23)	Strength (30 Day Shred level 1)	Rest	50 min tempo run + Bootycamp abs	4 m speed run (37 mins) + strength (15 min Booty Booster)	4 m run (48 mins)	Rest &  abs	Long run:  7m run (10 min/mile pace, 70 mins)	20 miles
4        (Jan 24-30)	Rest	Body Pump + 3 m run	Rest	5 m speed  (20 x 400 m @ 6.0/7.5 mph)	8 mile long run (78 mins)	30 mins Elliptical	6 m run	22 miles
5         (Jan 31-Feb 6)	Strength (15 mins Booty camp)  + 5 mile run	Rest	6 mile Tempo run (6.0-7.5 mph)	3 m speed run (6/8mph) + 15 min booty booster	Long Run:  9 m (6.5 mph, w/ last mile 6.0; 83:54)	Rest	Rest	23 miles
6        (Feb 7-13)       Fall Back Week	Strength (Booty camp level 1) + 3 mile run	Rest	20 mins elliptical, hill walking 2 miles (incline 7%, speed 4.3)	Speed:        9 x 400m	Rest	Rest	Rest	7 miles
7        (Feb 14-20)	6 miles	Rest	40 min tempo	5 mile run, 46 mins.	2 m outdoor run, 18 mins	Long Run:  10 m run (1 hour 40 mins)	Rest	27 miles
8        (Feb 21-27)	Strength (Body Pump)	3 mile run (6.5 mph, 27 mins)	6 mile run (59 mins)	6 m run + 10 mins strength	Rest	Rest	Rest	15 miles
9        (Feb 28-March 6)	Long Run:  11 m run (1h 50m)	Rest	3 easy miles + 15 m strength	3 m easy run	30 mins elliptical + 15 mins booty booster	3 miler run	Body Pump	20 miles
10       (Mar 7–Mar 13)	5 mile run	Rest	Booty Camp Fitness (level 2)	3 m run + strength	2 m run	Rest	Rest	10 miles
11     (Mar 14-March 20)	Strength + 2 m run	Rest	30 min tempo	6 mile run, outdoors	Rest	X-train or Rest	Long Run:  12 m run	23 miles
12      (Mar 21-March 27)	Rest	Rest	50 min tempo	3 m run + strength	Rest	X-train or Rest	Long Run:  13 m run	21 miles
13      (Mar 28- Apr 3)	Rest	Rest	Speed:      12 x 400m	5 m run + strength	Rest	Long Run:  8 m run	Rest (Taper Begins!!)	16 miles
14      (Apr 4- Apr 10) taper week	Rest	Rest	4 mile easy run	X-train	Rest	Rest	Half Marathon (TBD)	4 miles + race

My training plan key is as follows:

Mondays: STRENGTH = Booty Camp Fitness DVD, Body Pump, OR 30 Day Shred DVD. I aim for at least 40 minutes of strength on Mondays.

Tuesdays: REST

Wednesdays: SPEED WORK or Tempo run = I do speed intervals of 400 metres (0.25 miles) with walking breaks in between for 0.05 miles. For example, I may run 400 metres at 7.5 mph, and then walk for recovery at 3.5 mph for 0.05 miles, then I keep repeating the intervals. If my training plan says, 12 x 400m, it means I will be doing 12 speed repeats, which is equal to 3 miles of speed work (plus recovery walking distance too). 1600 m = 1 mile.

For an example of the tempo run I do, see this post

For an example of Speed work, see this post.

Thursdays: STRENGTH + RUN = At least 15 mins. of strength training mixed with running

Fridays: EASY RUN = Running at an easy pace for myself (usually around 6.0 mph, incline 1%)

Saturdays: REST or X-TRAIN: Depending on how I feel I may take another rest day or I may do easy cross training (e.g., elliptical).

Sundays: LONG RUN = Each week I will be building 1 mile onto my long runs to prepare for a half marathon in April. The only time I will not be building mileage are my 2 fall back weeks.

Fall Back Week = A week that I decrease my running mileage to give my body a break. I have two fall back weeks during my 14 weeks of training. My last week is also a taper week before the race.

Rest Days = I will take 1-2 rest days per week, or more, depending on my training and how my body is feeling. The plan may change a bit from week to week based on how I feel. I may take more rest days as needed or I may switch things up a bit if my schedule changes.

Stretching/Yoga = I will be using Polly’s Yoga for Runners video for stretching after hard workouts!

My race recaps:

1) My very first race (10km) June 14, 2009:

• The night before the race + how I prepared (video)
• Race recap 1 (video)
• Race recap 2
• Race recap 3
• Race recap 4 (what I ate!!!)

2) Acura 10-Miler (July 19, 2009):

• Part 1 of my race recap
• Part 2 of my race recap (what I ate before and after!)
• My 10-miler training plan + I answer your questions
• From 1 minute to 10 miles: My Running Journey

3) Scotiabank Toronto Waterfront Half Marathon (Sept. 27, 2009):

• My half marathon race recap!

4) Goodlife Fitness Toronto Half Marathon (October 18, 2009):

• My second half marathon race recap

5) Toronto Women’s Half Marathon, May 30, 2009

• My half marathon race recap
• What I ate after a half marathon

6) Milton Try-A-Tri, June 6, 2010 (my first race with my husband!! Also Eric’s first race)

• Race recap: Part 1
• Race recap: Part 2
• What I ate after a try-a-tri
• Race photos
• My thoughts on triathlons and whether I want to do more

7) Labour Day Oakville 10k race-(My second 10k race)

• Race Recap

 

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