Thursday, June 14, 2012

summer training schedule

So, when I last posted about running, I told you I was certifiably insane and that I was going to shave 5 minutes off my 5k time this summer... yikes!  It's definitely not going to be easy, but I think I have a pretty good plan of attack, so I figured I would share my plan for weekly workouts.  (Maybe making it public will keep me accountable)?

Sunday:  cross training + core work
Monday: weight lifting + spin class
Tuesday: speed work + pilates class or core work
Wednesday: easy 2-3 mile run or cross training + weight lifting or body tone class
Thursday: easy 2-3 mile run + core work
Friday: weight lifting
Saturday: long(ish) run (4-8 miles)

Ryan Gosling "Hey Girl" never gets old.  (source)

For cross training on Sundays (and maybe Wednesdays) I am going to try swimming, elliptical, or walking.  I want to try to go to the pool every Sunday, but I'm terrible at swimming so I'm not totally confident I can stick with it.  Wednesdays I decided to say run or cross train because I'm not sure three days in a row of running is feasible (last week by Thursday my legs felt like jello, and this week on Wednesday I was worn out/somewhat sore from interval training).

For core work, I'm trying to do various Pilates exercises.  I was planning to go to an actual Pilates class every Tuesday at the gym and then do similar exercises at home on the others days.  Unfortunately, I don't love the class/teacher as much as I loved my Pilates class from back when I lived in DC, so I might look for some good Pilates DVDs.  I like Pilates because I think it helps me strengthen my back and hips (well, and core overall), which are important for running/injury prevention, but I still need to find the right routine.

For weight lifting, I am trying to hit all the major muscle groups, with an emphasis on upper body strength.  Translation: I want sexy Michelle Obama arms!  I'd also like to try to go to Body Tone on Wednesdays (it's an hour long class of weight lifting), but last week my biceps were so sore I couldn't straighten my arms for 3 days... so it might be too intense for me!

For my speed work, I'm going to do a mix of interval training and tempo runs.  The past two weeks I've been doing intervals on the treadmill (slow jog/fast run for 1min/1min, 2/2, 3/3, 4/4 3/3, 2/2, 1/1), trying to work my way up to being able to run the fast intervals at my goal race pace.

So there you have it!  Any tips or suggestions (especially for Pilates DVDs, but really for anything)?  I'm hoping I can stick to this for most of the summer, except when I'm away and can't make it to a class/the gym/the pool.
recent workouts:
Thurs. 6/7: 2 mile run, easy pace (~11:00) & stretching
Fri. 6/8: rest day (I was still too sore from Body Tone to do any strength training!)
Sat. 6/9: 4 mile run with Kimmy (11:30 pace overall - we took it easy!)
Sun. 6/10: just stretching (oops - skipped cross training!)
Mon. 6/11: strength & spin class
Tues. 6/12: speed work (intervals: slow @ 10:43, fast @ 8:50) & Pilates exercises at home
Wed: 6/13: 4ish mile walk with Sarah + A (A slept the whole time again!) & weight lifting

at the entrance to one of my favorite running trails!

1 comment:

  1. I wish I had the motivation to do interval training or speed work of any kind...but so far, not so much.