The racing season and Grand Prix are over. You would think that I would take a few weeks off and not think about running for awhile. Not the way my brain is wired. I spent the week running casually with no plans for any races or training program in place and felt like a ship without a rudder. It was only one week, but I need to have a race or a goal or a training plan or I'm just not happy. Luckily, in my in-box was next year's Grand Prix schedule and first up is the Meet of the Miles at the U of M Fieldhouse on Janaury 9th. Ah, only 8 weeks away and a perfect time to develop and design an 8 week plan to break 5:20. Penciled it out this morning as a matter of fact, then went running; with a purpose. My obssessive, compulsive need to plan was not yet satifisfied, so I quickly laid out an outline for a plan through May. After the Meet of the Miles, I'll only be 19 weeks out from a couple of spring marathons that I have my eye on, Green Bay or Fargo. (I'm a sucker for exotic locations!)
Here is a typical week for my sub-5:20 mile:
Monday - 45 to 60 minutes easy plus 30 to 45 minutes conditioning/weights
Tuesday - 4x400m at current mile pace followed by 4x400m at goal pace. 2 minutes between 400m and 3 minutes between sets. Also 2 miles warm-up and 1 mile cool down
Wednesday - 45 to 60 minutes easy plus 30 to 45 minutes conditioning weights
Thursday - 2x2400m at 5k pace
Friday - 45 to 60 minutes easy plus 30 to 45 minutes conditioning weights
Saturday - 12x100m strides or 12x100m hill repeats
Sunday - 90 minutes easy
I'm looking forward to see how fast I can get this 50-year old body to move.
Happy Running
On what day do you rest your body?
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