my training plan
A couple of weeks ago I promised to post my training plan. I’m going to do that now but I’d like to warn those of you into details that there aren’t many of those at this point in the plan. That said, the most basic notion behind the plan is that I have ‘easy’ and ‘hard’ runs:
Easy = 155 or less target heart rate (70% using Karnoven Method)
Hard = 170 or less target heart rate (80%)
Weekly Running Schedule
Tuesday - Easy
Wednesday - Hard
Thursday - Easy
Friday - Hard
Saturday - Easy
Sunday - Hard
Monday - Long Run (Easy)
Week 1 to 2:
Easy runs = 60 minutes
Hard runs = 30 minutes
Monday Long Run = 90 minutes
Weeks 3 to 10 (8 weeks):
Easy runs = 90 minutes
Hard runs = 60 minutes
Monday Long Run = 120 minutes (2 hours)
Weeks 11 to 18 (8 weeks):
Easy runs = 90 minutes
Hard runs = 60 minutes
Monday Long Run = 150 minutes (2.5 hours)
Week 19 to 26 (8 weeks):
Easy runs = 90 minutes
Hard runs = 60 minutes
Monday Long Run = 180 minutes (3 hours) or 20 miles
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I’m expecting Andrew to add stuff (even harder runs) after week 26 but I won’t concern myself with that yet since a lot has to happen between now and then.
The idea with the plan is that the more miles you do, the faster you can run at a given heart rate target.
What I like about this plan is that it takes a very long-term view on systematically building high mileage - a Lydiard foundation.
And what I like about Coach Andrew’s approach is that nothing is written in stone other than building mileage and aerobic capacity. Andrew’s approach is that when you have problems (e.g. a niggly such as the shinsplints I had), you repeat a week over. So, if you are at week two and you have some kind of problem, you do week two again.
In addition, when you have problems, you make adjustments to the intensity of the plan - intensity defined as: speed + mileage + time spent running + frequency (# of runs/week). The first adjustment you make is to decrease speed but taking days off are permitted. Even taking the long run off is permitted. These allowances are there to avoid injuries which would force more time off running.
It means not following a set schedule simply for the sake of following a set schedule. It means I must think — assess how I’m feeling after every run and make adjustments as necessary.
I’m already repeating a week due to not doing a proper assessment after my first long run so I learned that lesson the hard way. There will undoubtedly be more of these temporary setbacks that I will have to work through. Even so, I’m excited about the logical process this plan is about.
What do you think?
Comment by 21stCenturyMom
Monday November 06, 2006 @
Thanks for this post because until I read it and thought about my own run this morning I thought running at 80% was super hard. Then I triangulated the data and figured out that I have a tendancy to start my runs at 90% effort (as measured via HR). It is no wonder I just flame out and can never get to a negative split.
Mark - you’ve just changed my life with this post. Thanks!