Tuesday, June 18, 2013

Weekly Training Plan (Revised)

I've revised my weekly training plan. The last 3-4 weeks have gone well with me doing three quality workouts, plus one regular easy run. Tuesday and Thursday are speed type workouts--tempo, intervals, progression, hills, fartlek, etc. Saturday is the long run and Sunday is a moderate length easy run. M-W-F are all "off" days for full recovery. I enjoy this schedule. It seems to be making me faster. Not sure it has enough miles to completely develop my endurance and aerobic capacity for ultramarathons, but it may work. 

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
OFF
45-60 minutes Intervals, Fartlek, or Hills
OFF
45-60 minutes Tempo or Progression
OFF
3 hours long and easy
Long and easy (~90 minutes)
Rest
Speed
Rest
Stamina
Rest
Endurance
Endurance

I have a 5-hour club "fun run" this Saturday (June 22) on a tough trail. If that goes well, I am confident this schedule will have me ready for the 8-hour Howl at the Moon race on August 10. 

2 comments:

Anonymous said...

I think I'm changing up my schedule too. Now that my body has adjusted more, I'll try doing 3 quality workouts and 1 easy run per week.

--Joe

Chris said...

Joe,

Good idea. Don't ramp up too much, but continuous tweaks are the key to becoming a better runner.