50 Weeks

narwog81

50 Week training program beginning Monday 14th Oct for a goal event in Oct 14.

The program is currently broken up as follows:

Phase 1: Strength & Flexibility/Mobility (12)

Phase 2: Endurance (21)

Phase 3: Recovery & Holidays (3)

Phase 4: Specific Training (12)

Phase 5: Taper & Prep (2)


Current physical condition is only ok. Am relatively lean @ 84kg BW and have reasonable strength but am unconditioned and have a lot of mobility and flexibility issues that will need to be addressed or else injuries are guaranteed.

Specific Plan and goals for Phase 1 to follow.

narwog81

1.1

6km easy run - 27.20

Avg HR - 140

Avg Pace - 4.33

narwog81

3x10 8kg med ball lunges
3x10 8kg med ball chops
3x10 8kg med ball squat and press

Squat
1x10 20kg
1x8 60kg
3x5 100kg

Bench
1x10 20kg
1x8 60kg
3x5 80kg

Deadlift
1x8 60kg
3x5 110kg


Judging my current 5RMs. Deadlift was fine, probably could be 120, bench felt v heavy, have some upper back issues that will need to be sorted out, squat was about right.

narwog81

25min recovery run

Tasty enough DOMS in the hamstrings.

narwog81

3x10 scrap push-ups
3x10 10kg plate chops
3x5 BW pull-ups

Bench
1x10 20kg
1x10 60kg
3x5 80kg

3x8 30kg Inc DB press

3x8 40kg Military Press

3x8 50kg BB row

narwog81

5km easy run - 23.30

Avg Pace - 4.42

narwog81

4x15 band pullaparts
3x10 scap push-ups
3x10 8kg medball chops
3x10 8kg medball squat to press

Squat
1x10 20kg
1x8 60kg
5x5 90kg

3x10 60kg BB row

Deadlift
1x8 60kg
1x5 100kg
5x3 120kg

3x6 BW pull-ups

narwog81

1.2

6km easy run - 28.30

Avg HR - 139

Avg Pace - 4.45

narwog81

1.3

7km easy run - 32.37

Avg HR - 152

Avg Pace - 4.39

narwog81

3x10 medball chop
3x10 12kg KB squat
3x10 scap push-up
3x10 12kg KB swing

Squat
1x10 20kg
1x8 60kg
3x5 90kg

3x5 BW pull-ups

Bench
1x10 20kg
1x8 60kg
3x5 80kg

3x10 60kg BB row

3x10 16kg KB Lunge

narwog81

3x6 wide arm red band pull-ups
3x10 scap push-ups
3x10 12kg KB swings

Deadlift
1x10 60kg
3x8 90kg

3x8 32kg KB swing

Military press
1x10 20kg
3x10 40kg

narwog81

1.4

3x12 black band pullaparts
3x10 medball chop
3x10 scap push-up
3x10 medball squat to press
3x green band side walks

Bench
1x10 20kg
1x10 60kg
3x6 80kg

Squat
1x10 20kg
1x10 60kg
3x5 95kg

3x6 BW pull-ups

For time:
200m row
20x 16kg KB swing
15 burpees
20x 16kg KB swing
200m row

3.45

narwog81

1.5


3x10 16kg KB swing
3x10 scap push-up

Bench
1x10 20kg
1x10 60kg
3x5 85kg

Military Press
1x10 20kg
3x10 40kg

3x8 70kg BB Row
3x8 BW pull-ups

3x10 15kg DB curls
3x10 BW dips

narwog81

25min easy run

Lot of pain in left knee, calves and glutes particularly tight. Need to get serious with the stretching and flexibility work, seeing PT on Monday to try get some things sorted.

Alf Veedersane

narwog81 wrote: »

25min easy run

Lot of pain in left knee, calves and glutes particularly tight. Need to get serious with the stretching and flexibility work, seeing PT on Monday to try get some things sorted.

I find that when I get sore knees from running, I haven't been foam rolling the IT band(s). Might be worth doing that as well as the other stretching.

narwog81

Alf Veedersane wrote: »

I find that when I get sore knees from running, I haven't been foam rolling the IT band(s). Might be worth doing that as well as the other stretching.

Yeah pretty sure the knee pain is due to tightness pretty much everywhere, I have the foam roller and plenty of mobility drills, just need to prioritise it because at this stage my lack of mobility/flexibility is really starting to affect the rest of my training, can't get a consistent run at it.

Alf Veedersane

narwog81 wrote: »

Yeah pretty sure the knee pain is due to tightness pretty much everywhere, I have the foam roller and plenty of mobility drills, just need to prioritise it because at this stage my lack of mobility/flexibility is really starting to affect the rest of my training, can't get a consistent run at it.

I didn't really know what the exact problem was but a massage released it in a big way. And I was told to foam roll and make sure it didn't get that bad again or surgery was guaranteed. It was like having new knees after that.

narwog81

4x15 band pullaparts
4x15 side leg raise
4x15 scap push-up
4x15 single leg bridge

5x
40 push-ups
30 sit-ups
10 pull-ups

narwog81

20min easy run

Knee moving a little better but still constant pain.

narwog81

1.6

3x10 16kg KB swing
3x10 scap push-up
3x10 8kg KB Single leg row
3x10 BW inverted row
3x10 single arm pass throughs

DB Bench
1x10 20kg
1x8 30kg
3x5 40kg

3x10 26kg DB Inc Bench

3x10 70kg BB Row
3x10 70kg BB Shrug

3x10 18kg DB Curl
3x12 50kg Tricep rope pushdown

narwog81

PT session

Upper back, quads and knee. Dry needling on left knee.

Quads and IT bands are ridiculously tight, priority is to loosen them out.

Left lat and right glute need to be strengthened as there is a lot if imbalance there, unilateral work and core and glute activation stuff needed.

today

30min easy run

Feeling a lot more comfortable, most of the knee pain is gone.

narwog81

6km easy run - 29.30

narwog81

6km easy run - 29.05

Avg Pace - 4.51

narwog81

ME upper

3x10 band pullaparts
3x10 scap push-ups
3x10 12kg KB swings

A Bench
1x10 20kg
1x10 50kg
1x10 60kg
1x8 70kg
1x5 80kg
1x5 90kg

B 3x10 30kg DB Inc Bench

C1 3x10 70kg BB Row
C2 3x10 7.5kg DB Curl

D1 3x10 17.5kg DB Curl
D2 3x10 70kg BB Shrug

narwog81

6km easy run - 32.30

Avg Pace - 5.25

Avg HR - 138

narwog81

15min foam roll - quads, calves, IT band

Hip flexor stretch
3x1min plank

3x10 lying side leg raise
3x10 glute bridge
3x10 cook hip lift

3x10 supermans
3x10 lying side clam
3x10 BW SLDL

narwog81

1.7


ME Upper #1

3x10 band pullaparts
3x10 scap push-ups
3x10 12kg KB swings

A Bench
1x10 20kg
1x10 50kg
1x10 60kg
1x8 70kg
1x5 80kg
1x5 92.5kg

B 3x12 30kg DB Inc Bench

C1 4x10 70kg BB Row
C2 4x12 7.5kg DB Curl

D1 3x10 20kg DB Curl
D2 3x10 75kg BB Shrug

narwog81

6km easy run - 28.49

Avg HR - 147

Avg Pace - 4.48

narwog81

5km easy run - 27.48

Avg HR - 124

Avg Pace - 5.33

narwog81

3x10 band pullaparts
3x10 inverted rows
3x10 scap push-ups
3x10 10kg plate chops

Bench
1x10 20kg
1x10 50kg
4x10 70kg

Military Press
1x10 20kg
4x10 40kg

4x10 BW Chin-ups
4x12 5kg DB cleans

3x10 80kg BB Shrugs
3x10 20kg DB curls

narwog81

5km pace run - 22.39

Avg HR - 152

Avg Pace - 4.31

narwog81

5km hill run - 25.50

Avg HR - 132

Avg Pace - 5.11


Altitude 850m (all runs til June)

Alf Veedersane

Do you mind me asking what run you're targetting? Good solid runs,by the way!

narwog81

Strongman session

30secs each station

5x
50kg farmers walk
Tyre flips
Burpee pull-ups
60kg Deadlift

5x
50m 50kg prowler push (4 high, 1 low)

1x
100m 50kg prowler push (high)

narwog81

Alf Veedersane wrote: »

Do you mind me asking what run you're targetting? Good solid runs,by the way!

Cheers, I don't really have a target right now, just doing some easy base work to drop a few kilos and keep my cardio ticking over, trying to run ~30km per week, I'll kick off some proper running in about 8 weeks time and up the mileage, goals will be:

@ 82+kg BW

<11.45 3.2km
<19min 5km
<39.30 10km
<90min Half marathon

Alf Veedersane

Jesus, some impressive targets there. If your easy runs are 4.30ish per km, then you've some solid groundwork put in there.

narwog81

Alf Veedersane wrote: »

Jesus, some impressive targets there. If your easy runs are 4.30ish per km, then you've some solid groundwork put in there.

I work off the McMillan running calculator to assess my easy,pace and tempo times, find its a really good tool.

I was running those times about 18months ago but series of injuries and work stuff has meant I'm a long way from there now, I generally find my running times are more a function of my current weight than anything else!!

narwog81

1.8

15min foam roll - quads, calves, IT band

Hip flexor stretch
3x1min plank

3x10 lying side leg raise
3x10 glute bridge
3x10 cook hip lift

3x10 supermans
3x10 lying side clam
3x10 BW SLDL

3x10 20kg DB side bend
3x10 20kg single leg row
3x10 7.5kg push up and row

narwog81

5km pace run - 22.45

Avg HR - 153

Avg Pace - 4.32

narwog81

ME Upper #2

3x10 band pullaparts
3x10 scap push-ups
3x10 12kg KB swings

A Bench
1x10 20kg
1x10 50kg
1x10 60kg
1x8 70kg
1x5 80kg
1x5 95kg

B DB Inc Bench
2x15 30kg
1x10 30kg

C1 4x10 75kg BB Row
C2 4x12 plate 5 face pulls

D1 4x10 20kg DB Curl
D2 4x10 75kg BB Shrug

narwog81

5km easy run - 23.40

Avg HR - 146

Avg Pace - 4.43

Session 2

2x10 pull-ups
3x5 wide arm pull-ups (band)

Core session

narwog81

6km easy run - 28.58

Avg HR - 144

Avg Pace - 4.49

narwog81

3x10 band pullaparts
3x10 inverted rows
3x10 scap push-ups
3x10 10kg plate chops

Bench
1x10 20kg
1x10 50kg
4x12 70kg

Military Press
1x10 20kg
4x10 42.5kg

4x10 BW Chin-ups
4x12 plate 5 face pulls

3x10 80kg BB Shrugs
3x12 20kg DB curls

narwog81

6km hill run - 29.05

Avg HR - 147

Avg Pace - 4.50

session 2

1.8

20min foam roll - quads, calves, IT band

3x10 lying side leg raise
3x10 glute bridge
3x10 cook hip lift

3x10 supermans
3x10 lying side clam
3x10 BW SLDL

3x10 22.5kg DB side bend
3x10 22.5kg single leg row
3x10 7.5kg push up and row

narwog81

Strongman session

30secs per station

4x
80kg Deadlift
25kg plate farmers walk
16kg KB clean and press
Chin-ups
10kg box set ups
50kg BB row
25kg KB swings

6x
50kg 25m prowler push (3 high, 3 low)

session 2

7km easy run - 35.45

Avg HR - 140

Avg Pace - 5.06

narwog81

1.9

ME Upper #3

3x10 face pulls
3x10 scap push-ups
3x10 12kg KB swings
3x10 pass throughs

A Bench
1x10 20kg
1x10 60kg
1x10 70kg
1x6 80kg
1x5 97.5kg

B DB Inc Bench
2x15 30kg
1x10 30kg

C1 4x10 80kg BB Row
C2 4x12 7.5kg DB cleans

D1 4x8 22.5kg DB Curl
D2 4x10 80kg BB Shrug

session 2

Core

narwog81

Tabata row - 991m

5km easy row - 20.10

Avg Pace - 2.01

session 2

20min foam roll - quads, calves, IT band

3x12 lying side leg raise
3x12 glute bridge
3x12 cook hip lift
3x12 supermans
3x12 lying side clam

3x6 12kg KB SLDL & row
3x12 12kg KB goblet squat
3x6 12kg KB reverse lunge

narwog81

Core session

Deadlift 1RM

60x10
80x5
100x3
120x3
140x2
160x1
170x1

narwog81

5km easy run - 23.15

Avg HR - 153

Avg Pace - 4.39

session 2

3x10 band pullaparts
3x10 inverted rows
3x10 scap push-ups
3x10 10kg plate chops

Bench
1x10 20kg
1x10 50kg
4x10 72.5kg

Military Press
1x10 20kg
4x10 45kg

4x10 +5kg Chin-ups
4x12 plate 7 face pulls

3x10 80kg BB Shrugs
3x8 22.5kg DB curls

narwog81

5km easy row - 19.34

Avg Pace - 1.57

narwog81

20min stretch and roll

3.30min front plank

6x500m row w/ 2min rest

1.44 avg

1.35
1.39
1.44
1.45
1.44
1.44