After too many weeks of “training by feel” I have finally written down an eight week training plan for the remaining time approaching the Indianapolis Mini Marathon the first weekend in May. I am excited to be tracking results as I have in the past! I’m using the FIRST training program again since I had good results from it last time. I bought the book some time ago and I still use it regularly. It was probably one of the best purchases I’ve made for training.
Here’s the outline. I have more details on my version as to specific pace, distance, etc.
- Sunday: Long Run
- Monday: Bike (Recovery Ride)
- Tuesday: Weights and Intervals
- Wednesday: Weights and Bike
- Thursday: Tempo Run
- Friday: Bike
- Saturday: Rest Day
I of course adapted the program slightly for my own needs and from reading about tips from elite runners. It’s amazing what you can pick up for advice by reading blogs and Runner’s World Magazine! I’m going to return to doing a post run ice bath once my mileage climbs a little higher and I’m lifting weights before a couple of my run days so my recovery days and rest days are truly for rest and recovery.
Overall my knee is still feeling well though I can tell from a little stiffness that taking it easy and continuing to work into the harder stuff is a wise decision. This morning I did intervals after weights and pushed the 2peed a bit on 1200m sprints. My knee was feeling a bit, but felt good afterwards.
Last week I added my first long slow distance run (LSD) of the season and it felt good to get out there on the trail for an hour or so. This coming weekend looks to be a 12-miler on Saturday. I fully plan to have some fun on St. Patrick’s Day so I’m switching my rest day to Sunday to accomodate the change in schedule. As I’ve said before, it’s important to schedule some celebration days into your program so you don’t go crazy!
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