Here’s my plan based on Hal Higdon’s novice program. The week numbers still should have links to his site with a description for each day. If you are starting a running program I would definately suggest checking out his site.
| Week |
Start Date |
Mon |
Tues |
Wed |
Thur |
Fri |
Sat |
Sun |
Total Miles |
| 18 |
6/7 |
2 m run |
rest |
3 m run |
2 m run + cross |
rest |
5 |
cross |
12 |
| 17 |
6/14 |
2 m run |
rest |
2 m run + cross |
2 m run + cross |
rest |
7 |
cross |
13 |
| 16 |
6/21 |
2 m run |
rest |
3 |
3 |
rest |
5 |
cross |
13 |
| 15 |
6/28 |
2 m run |
rest |
3 |
2 |
rest |
9 |
cross |
16 |
| 14 |
7/5 |
2 m run |
rest |
3 |
3 |
rest |
10 |
cross |
18 |
| 13 |
7/12 |
2 m run |
rest |
5 |
3 |
rest |
10K race |
cross |
17 |
| 12 |
7/19 |
3 m run |
rest |
4 |
3 |
rest |
12 |
cross |
22 |
| 11 |
7/26 |
3 m run |
rest |
5 |
3 |
rest |
13 |
cross |
24 |
| 10 |
8/2 |
3 m run |
rest |
7 |
4 |
rest |
10 |
cross |
24 |
| 9 |
8/9 |
3 m run |
rest |
7 |
4 |
rest |
15 |
cross |
29 |
| 8 |
8/16 |
4 m run |
rest |
8 |
4 |
rest |
16 |
cross |
32 |
| 7 |
8/23 |
4 m run |
rest |
8 |
5 |
rest |
10 m race |
cross |
29 |
| 6 |
8/30 |
4 m run |
rest |
9 |
5 |
rest |
18 |
cross |
36 |
| 5 |
9/6 |
5 m run |
rest |
9 |
5 |
rest |
14 |
cross |
33 |
| 4 |
9/13 |
5 m run |
rest |
10 |
5 |
rest |
20 |
cross |
40 |
| 3 |
9/20 |
5 m run |
rest |
8 |
4 |
rest |
12 |
cross |
29 |
| 2 |
9/27 |
4 m run |
rest |
6 |
3 |
rest |
8 |
cross |
21 |
| 1 |
10/4 |
3 m run |
rest |
4 |
2 |
rest |
rest |
RACE |
35.2 |
Some of the mileage during the week is slightly different until about midway through the training so I wouldn’t run my mileage up too quickly. Normal people, without screwed up shins like mine, could do the normal program. I kept the long runs the same, except for one, though so I’ve followed Hal’s rule of “not cheating on the long runs”, I think.
I will probably be adding in a 10K and 7/17 and a 10 mile race on 8/28. Its a real pain to put tables in here because if you have a line return, blogger adds an extra line in your table. So the HTML needs to be in a big long string. I write the table in Netscape Composer and then copy the HTML, but I have to put it into Word first and remove all the returns to make it a string. Needless to say, changing one entry means redoing the whole table.
The border on the table came out awful.
This entry was posted
on Tuesday, June 1st, 2004 at 11:00 am and is filed under Running, Workouts.
You can follow any responses to this entry through the RSS 2.0 feed.
Responses are currently closed, but you can trackback from your own site.
