My Winter/Spring Training Plan

by Angela (Oh She Glows) on February 2, 2010

Helllloooooooooooooooooooo! Happy Groundhog Day!

Before we get into this, I wanted to mention two things:

1) WMM2 recap is now up on the abs page! Congrats to everyone who participated. :)

2) I had no idea the nom, nom, nom was from the Cookie Monster!!! You learn something new everyday…


Now this juice is PINK!


The produce:


Love Juice

  • 1/2 lemon
  • 1/3 beet
  • piece ginger
  • 1 cuke
  • 1 small carrot
  • 1 grapefruit



It was TART!

I do not recommend this recipe if you don’t like tart/sour things. I have developed a taste for it over the past year and I actually enjoyed this one a lot. It is funny because I never used to like grapefruit, and ever since I started juicing with them, I love them and I often find myself peeling a segment and eating it whole. So not like me!

If there is one thing I love about juicing it is that I can pack in a ton of vegetables that I normally would not eat. More variety, more nutrients.

The only question I have now is what to do with the pulp…the grapefruit makes it tricky. I think more muffins might be in store…

My Winter/Spring Training Program

Doesn’t February just sound so much better than January?! I think so. :) There is something about February that is so exciting to me. Valentine’s Day is one of my favourite holidays. I start feeling that Spring is right around the corner in February! The days are getting LONGER!

I have my third half marathon coming up on May 30th. I am running the Toronto Women’s Half Marathon.

Normally, I am not a training plan kind of girl. I trained for my first two half marathons without any plan at all. I ran just 2-3 days a week, making sure to always have 1 long run a week. I prefer to run no more than 3 days a week because I am injury-prone. For recaps of all my races see here.

For me, the key to running less is to cross train more. Most training programs require you to run 5 days a week and that is not something that works for me. I prefer to run less and to cross train at high intensities, this keeps my endurance up and impact on my joints low.

I think the biggest mistake that many people make is feeling like their training plans cannot be changed. I found this training plan and modified it, like I was cooking a new recipe. The plans are by no means a one size fits all.

Because I loved Caitlin’s Google Spreadsheet Training Plan so much, I decided to use the same type of format to create my own. The best part about using the Google docs is that I can make it viewable to the public. I will be updating it each day to reflect the workout that I actually did and I have the link on my run page.


Note: Pink boxes means the day is over and reflects the workout that I did. As you can see for Monday, I did a 3 mile hill run and a Booty Booster workout.

A few notes:

  • I prefer to have my main rest day on Sunday instead of Monday so I switched that up
  • I never run two days in a row, back to back. This was how I avoided injury for my races last year.
  • I am all about giving my body the proper recovery it needs!
  • I hope to be even stronger for my next race because I will be strength training on a regular basis, which is something I did not do last year during training.
  • We will be vacationing in Florida at the end of March. I plan on sticking to my workout schedule whenever possible and I fully plan on taking advantage of the warmer weather to run outdoors! The great thing about my Booty Fitness DVD is that it requires no equipment and I can bring it with me on my trip.
  • CORE WORK: The Booty Camp Fitness sessions have core work in them, and I will also be doing the full 20 min Ab-solute session from the DVD once per week. I am not going to lose all of this progress I have made! Plus, strong abs help running. :mrgreen:

My Spring Training Plan can be viewed here in full.

What my training plan includes:

  • Yoga: 1x per week
  • Strength or Cross training: 3x per week
  • Running: 3 x per week
  • Rest/stretching days: 1-2x per week

What will I be using?

Why is my plan 17 weeks long?

  • Most training plans are 12 weeks long. I want to make sure that I build up my running base very slowly because I took a 2.5 month break from running and don’t want to jump back into it too fast. Therefore, I am starting very early and I am starting my training very slow. I think my body will respond much better this way. Basically for the next 5 weeks, I am in, ‘Base training mode’. I am just building up my running base again and not pushing myself too hard. Week 6, is when my official 12-week plan would begin, so that is when my long runs and weekly mileage will increase each week.

Why is my weekly mileage so low compared to most plans?

  • Yes, it is low…very low compared to every plan that I looked at. Most plans want you running 20-30 miles a week, and that is not something that I am going to do. I prefer quality over quantity. This may not work for everyone, but it is how I prefer to train in a way that is safe for me. You have to do what works for you! :)

This plan is by no means set in stone, it is basically a vision that I have for the next few months. It could change, I could toss it out the window, quit running & take up knitting, or stick with it…it all depends on how my body responds to the training. Basically, if it turns out that this plan is not for me, that is fine by me. I think being flexible really helps keep the exercise fun. We shall see how the next few months go.

Do you have any goals for the next few months…or for 2010? What are they?


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{ 16 comments… read them below or add one }

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Kristilyn (My 29th Year) February 2, 2010 at 6:54 pm

Good luck on your 3rd half marathon! I definitely like your idea of quality over quantity and I think I’ll adopt your plan of not running two days in a row.

My plans this year are as follows:

Pets in the Park 5K (it’s only 5K, but I love going with my pup!)
Uncover the Cure’s Underwear Affair 10K
Las Vegas Rock N Roll Half Marathon

I’m very excited because these are all spaced out, so I have plenty of time to keep motivated and to prepare. :-)



Jenna @ Eating Green, Staying Lean February 2, 2010 at 7:18 pm

Wow, that training plan looks awesome! Good luck!

One of my main goals in 2010 is to run my first half marathon, so this just gives me a great perspective on what a full marathon training schedule looks like.

Thanks :)


caitlin February 2, 2010 at 7:42 pm

you can def run a half with 20 mpw. i dont think i ever ran over 25 miles or so EVER when i did my halfs. :) good luck!


Michelle @ Eatingjourney February 2, 2010 at 7:59 pm

I have recently gotten into a more purposeful routine and I have totally taken it slow. I know that I can slug out 45 minutes on the treadmill and then 1 hour of weights afterwards. However, I am more focused on creating a sustainable and growing routine.

I think it’s more important to start off doing, perhaps, a little less then you know you could do and then work up to and beyond that point that you know you can do. We do things we feel success at. So it’s nice to see an approach that is balanced.

My goals: be able to to the intensive weight routine my trainer has outline which has burppies and plank arm rows with leg kicks (sick).

I have a secret goal of becoming a fitness instructor.

And I AM getting back into my skinny jeans and I am going to rock them.


Jolene February 2, 2010 at 8:20 pm

I love grapefruits and have used them in all my juices so far – I love the taste!!! I eat grapefruits like an orange too, with a little sprinkle of stevia on top to sweeten them up :-)


Jessica @ The Process of Healing February 2, 2010 at 8:28 pm

That sounds like a great plan to me! I definitely want to try to follow something like that to train for my half when I am healed and able to. I think it will also be best for me to incorporate a lot of cross training instead of so much running.

I’m so glad it’s February too… I can’t wait for spring. Oh i CANT wait.

My goals for the next few months are really just taking it one day at a time, that’s important for me right now. :)

By the way, loved WMM2 and i’m going to keep it a part of my daily routine.


Michal February 2, 2010 at 8:37 pm

Thank you for sharing your training plan! I really should come up with a plan like that for myself but it seems like it would be so darm time consuming. I suppose it would create results in the long run though. Perhaps I should just buck up and do it :)


Katherine @ Lipgloss and Spandex February 2, 2010 at 9:13 pm

Great plan, Angela! I think it’s more important to recognize what your body is telling you than stick with a training plan. For awhile I was following an online plan, but my body wasn’t ready for that much running each week!


Joane February 2, 2010 at 9:40 pm

I really want to get a juicer just so I can make that particular one!


Whole Body Love February 2, 2010 at 9:59 pm

I would love to run every day. But, I too find that I have much better runs (time and distance) when I give my body a break


[email protected] February 2, 2010 at 10:15 pm

I find quality over quantity works best. I am training for my 4th marathon and kind of get annoyed when people ask me how many miles I am running. I repeatedly have to explain my cross training strategy which many people don’t “get”


Allie (Live Laugh Eat) February 2, 2010 at 10:52 pm

You know you’re a talented food blogger when you can pour while taking a sharp as heck photo!!


Keegan February 3, 2010 at 1:34 pm

This plan rocks. You are motivating. Where did you find the training plan that you modified.? I’m interested in something similar, but need to tackle this from a beginner’s position.


liane February 3, 2010 at 2:58 pm

Oh training plans… I really need to sit down and commit to paper my training plan and not let anything get in the way.
I start my clinic tomorrow night, and that’s for a 10K in April; then we are supposed to do a Half end of May (or first w/e in June? can’t remember).

But I think I’ve convinced a non-runner friend of mine to take it up, and I told her I would run with her. So I’m going to be running 5 days a week, although two of those days will be walk/run; max 30mins, so I don’t really count that as training. More like bonus exercise. She’s scared already though, as apparently I’ve already gone ‘jillian michaels” on her with my emails. Whoops. I must stop emailing friends while watching The Biggest Loser ;)


Jenny February 3, 2010 at 8:32 pm

I am a little sad that WMM II is over! But I loved it :)

Congrats on getting that training plan set up. It seems great, and I really respect that you take such great care of yourself. I love the idea of making your workouts about quality vs quantity. Amen!


half February 15, 2010 at 11:38 am

good job the training plan is well set up


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