Twin Cities Training Plan

After much ado about my training plan, I am finally settled on something that will hopefully work for me.

My post yesterday sparked a comment from Mark Hadley which sent me down a whole new path. For years – well actually for as long as I have been running, I have always used a 7 day cycle. Mark's suggestion was to try a 9 day cycle which would allow me more recovery time and yet keep my mileage as something close to my liking.

There are some catches, however. Going with a 9 day cycle will definitely be an adjustment because I will have to work around things like doing long runs in the middle of the week. Also there were a few days where I had to extend my easy days so that I would be ready for a Saturday race. But for the most part, everything lined fairly well. I was actually kind of surprised.

Basically, as you look at the plan below there is one stressor workout every three days. The stressor is either something fast or something long or in some cases a little bit both. Also within each 9 day cycle there is at least one long run. The other item that you might notice is Tabata workouts. For those of you that don't know, Tabata is the name give to a workout where the runner does 8 x 20 sec. hard with a 10 seconds recovery. I first learned about them last summer and started using them in August of the same year. By the end of August, I had run under 17 minutes for the first time 2 years. In my mind, there has to be something to it so I am using it in my schedule again this year.

The only other thing that you will see on the schedule is the occasional bike workout. Rest assured. I will not be giving up the bike but will be cutting back on the hard efforts.

If you get a chance to look through my plan, let me know what you think.

Twin Cites 2010 Training Plan.

 

July
										Weekly	Mileage
	1	2	3	4	5	6	7	8	9
Workout AM	tabata	hills		tabata	long run		tabata	hills
Mileage AM	7	12	7	7	18	7	7	12	7
Workout PM							Bike TT				0
Mileage PM											84
	10	11	12	13	13	15	16	17	18
Workout AM	tabata	long run		tabata	hills		tabata	Beat the Heat 5k
Mileage AM	7	18	7	7	12	7	7	16	7
Workout PM	Tour d Y Century										0
Mileage PM											88
	19	20	21	22	23	24	25	26	27
Workout AM	tabata	long run		tabata	hills		tabata	long run
Mileage AM	7	18	7	7	12	7	7	18	7
Workout PM											0
Mileage PM						10					100
	28	29	30	31
Workout AM	hills		tabata	8 MP Run
Mileage AM	12	7	7	20
Workout PM	Bike TT										0
Mileage PM											46
										Monthly Total	318
											0
August
											Mileage
	1	2	3	4	5	6	7	8	9
Workout AM		tabata	3 x 10 min w/ 1/2recovery			tabata	Duathlon		tabata
Mileage AM	7	7	12	7	7	7	10	7	7
Workout PM				Bike TT							0
Mileage PM				7							78
	10	11	12	13	14	15	16	17	18
Workout AM	Long Run		tabata	16x1on/1off		tabata	Long Run		tabata
Mileage AM	20	7	7	12	7	7	22	7	7
Workout PM							4				4
Mileage PM											96
	19	20	21	22	23	24	25	26	27
Workout AM	32x 30on/off		10 MP Run		tabata	6x5min and 4 x 1 min on/off			tabata
Mileage AM	12	7	22	7	7	12	7	7	7
Workout PM							7				7
Mileage PM											88
	28	29	30	31
Workout AM	10k Race		tabata	Long Run
Mileage AM	12	7	7	22
Workout PM				4							4
Mileage PM											48
										Monthly Total	325
September
											Mileage
	1	2	3	4	5	6	7	8	9
Workout AM		tabata	Midnight Flight 5k/10k		tabata	Long Run		tabata	6 x 4 min on/off and 4 x 1 min on/off
Mileage AM	7	7	12	7	7	24	7	7	12
Workout PM	Bike TT										0
Mileage PM											90
	10	11	12	13	14	15	16	17	18
Workout AM		12 MP Run		tabata	5 mi. @ MP plus 8 x 1 min on/off		tabata	Long Run
Mileage AM	7	28	7	7	12	7	7	20	7
Workout PM
Mileage PM											102
	19	20	21	22	23	24	25	26	27
Workout AM		5 mi. @ MP plus 8 x 30 on/off		tabata	Long Run		tabata	3 x 6 min
Mileage AM	7	12	7	7	16	7	7	12	7
Workout PM											0
Mileage PM											82
	28	29	30
Workout AM
Mileage AM	7	7	7
Workout PM											0
Mileage PM											21
										Monthly Total	295
October
	1	2	3
Workout AM		tabata	Twin Cities
Mileage AM	6	4	28								38
											0