"There's only one hard and fast rule in running: sometimes you have to run one hard and fast."








Thursday, February 14, 2013

10 weeks of planned workouts

This is what I've got on tap for my training. It looks brutal, but I'm only planning on getting 50-65% of the hard runs done. Weather's messing everything up (doing Saturday's run today, for example):

February
14: 10-11 miles of hill repeats
15: 0
16: 17-20 miles, last 4-5 harder
17: 8 miles with 10 sprints
18: 6 with 6x100m at 1 mile pace
19: 14-15 with 4x1600m at 10K pace
20: 6 with 6x100m at 1 mile pace
21: 13 with 2x2.5 miles at 1/2 marathon pace
22: 0
23: 17-20 with 12-13 at marathon pace
24: 10 with 10 sprints
25: 6
26: 13 with 6x600 at 5K
27:  6 with 6 sprints
28: 10, hill repeats

March
1: 0
2: 17-22 with 3x1.5 at 1/2 mar. pace
3: 10 with 12x100
4: 6 with 10x100
5: 15 with 7 at 1/2 mar.
6: 6 with 10 sprints
7: 12 with 6x800 at 5K
8: 0
9: 20-22 with 15 at mar.
10: 10 trail
11: 6 with 12x100
12: 10 with 5x1000at 5K
13: 6 with 10 sprints
14: 14 miles of hills, last 2 at 1/2 mar.
15: 0
16: 17-20 with Get Lucky 1/2 Marathon at marathon pace
17: 10 trail
18: 6 with 6x100
19: 14-15 with 6x1000 at 5K
20: 6 with 6x100
21: 12 hills
22: 0
23: 17-22 with 13-14 at mar.
24: 10 with 10 sprints
25: 6 with 6x100
26: 14-15 with 2x2@ 1/2 mar.
27: 6
28: 9, hills, with 5x600 at 5K
29: 0
30: 22-24 with 8K time-trial
31: 10 with 10 sprints

April
1: 6 with 6x100
2: 14 with 6x1200 at 5K
3: 6 with 6x100
4: 12 hills with 2x2 at 1/2 mar.
5: 0
6: 20-23 with Ron Daws 25K at marathon pace
7: 10 with 10 sprints
8: 7 with 7x100
9: 14 with 2x2 at 1/2 mar. - (long recovery)
10: 6 with 6x100
11: 9 with 2x2 at 1/2 mar. (short recovery)
12: 0
13: 17-20 with Run the Valley 10K race
14: 6 with 10 sprints
15: 5 with 8x100
16: 8 with 3x1600 at 5K
17: 5 with 8x100
18: 12 hill repeats
19: 0
20: 13 with 2x4 at mar.
21: 7-8 with 4-6 sprints
22: 5 with 5x100
23: 7-8 with 2-4 at mar.
24: 5
25: 0
26: 0
27: Chippewa Moraine 50K in 4:59.

5 comments:

Alene Gone Bad said...

I'm tired just looking at that schedule. Ambitious. I hope it goes well and you surpass your goal...

Robyn said...

Where are you going for hill repeats? I tried Franklin Ave bridge up to Prospect Park this morning but the roads were so crappy I only did one.

Robyn said...

I am certainly not an expert, but if your goal race is the Chippewa 50K, why so many 100m intervals?

SteveQ said...

Robyn, for these, I'm running hills at Indian Mounds Park in St. Paul. The hill's exactly 1/4 mile long and 100 feet high and the pedestrian path is plowed. The short intervals serve several purposes: 1) I'm planning on training for a one mile race after Chippewa 2) Switching speeds in these easy runs gives me a better sense of pace, shoehorns in a little extra speed if I fail in the other runs and ups the average pace a bit 3) I've mostly fast twitch muscle fibers, so I should use them 4) The muscles that tire in these are the same ones that tend to fail on the hills in trail races...

Londell said...

If I read this does it count as a workout?