Rate my plan

lachin

Hi all,

Looking for advice. I started running properly in November, did dungarvan last week, my first race. Looking to do a HM in May/June.

Can you rate/slate the plan I hope to follow? I don't have a hr strap or garmin...yet!!!Thanks

Sunday 19km
Monday rest
Tuesday 10k
Wednesday tempo 40 mins
Thursday interval speeds 30 mins
Friday 10km
Saturday 6km

ecoli

Probably best to give a bit more info to allow people give you more accurate feedback

Race results to date?
Average weekly mileage over last 6-8 weeks?
Longest long run to date?
What sort of paces are you running for your intervals/Tempos/Runs

Aside from these questions the first thing I would do would be to seperate the Tempo and long run and maybe swap your Thursday and Friday plans around to ensure recovery in between.

Larry Brent

Pretty good, just avoid the 2 workouts one day after the other. I’d recommend.

Sun - long, build up to 2 hours
Mon - Rest
Tues - easy 40-50mins
Wed - workout - variety, 80-90mins running in total
Thurs - recovery 40mins
Fri - Rest or easy 50mins
Sat - Easy hour


Avoid the garmin and HR as long as you possibly can, you’ll be a much better runner for it. Best of luck.

lachin

ecoli wrote: »

Probably best to give a bit more info to allow people give you more accurate feedback

Race results to date?
Average weekly mileage over last 6-8 weeks?
Longest long run to date?
What sort of paces are you running for your intervals/Tempos/Runs

Aside from these questions the first thing I would do would be to seperate the Tempo and long run and maybe swap your Thursday and Friday plans around to ensure recovery in between.

Oh right,...
Dungarvan was my longest run....1.27 result.
Up to last Sunday I was following that plan but only doing 9-10 miles on Sundays.

Also I do all my running outdoors except for the tempo and intervals which I do on treadmill.

lachin

Larry Brent wrote: »

Pretty good, just avoid the 2 workouts one day after the other. I’d recommend.

Sun - long, build up to 2 hours
Mon - Rest
Tues - easy 40-50mins
Wed - workout - variety, 80-90mins running in total
Thurs - recovery 40mins
Fri - Rest or easy 50mins
Sat - Easy hour


Avoid the garmin and HR as long as you possibly can, you’ll be a much better runner for it. Best of luck.

Really? I would have assumed since I'm taking running more seriously that I'd need to be focusing on my pace and heart rate?

Also in your plan above do you mean to include tempo/intervals?

rom

lachin wrote: »

Oh right,...
Dungarvan was my longest run....1.27 result.
Up to last Sunday I was following that plan but only doing 9-10 miles on Sundays.

Also I do all my running outdoors except for the tempo and intervals which I do on treadmill.

Normally people would do it the other way around by doing easy runs on the tm and hard runs outside.

Larry Brent

lachin wrote: »

Really? I would have assumed since I'm taking running more seriously that I'd need to be focusing on my pace and heart rate?

No, just learn to run first, off feel. Avoid a garmin for at least 3 years, and even then you probably won’t need it.

lachin wrote: »

Also in your plan above do you mean to include tempo/intervals?

Yes, where it says workout, just do a variety of different workouts, playing around with different effort levels, fast, moderate etc. So you might do 20mins at moderately fast effort, or 10x1minute at very fast effort or 40mins at a more moderate effort, etc. Do a good warm up and warm down before and after.

lachin

Larry Brent wrote: »

No, just learn to run first, off feel. Avoid a garmin for at least 3 years, and even then you probably won’t need it.




Yes, where it says workout, just do a variety of different workouts, playing around with different effort levels, fast, moderate etc. So you might do 20mins at moderately fast effort, or 10x1minute at very fast effort or 40mins at a more moderate effort, etc. Do a good warm up and warm down before and after.

Great, thanks for the advice!

Re outdoors/treadmill running, due to work and family commitments, Sunday, Tuesday, Friday and Saturday are the only days where I can run outdoors at the moment.
Once the mornings get brighter I'll be back to getting up at 5.30/6 to get the runs in.

Before anyone tells me there's no reason I shouldn't be out running the dark mornings now... I'll give ye two.... Breaking a leg in black ice and spraining an ankle in a 2 foot wide pothole!!!

Thanks again for he advice!

rom

lachin wrote: »

Great, thanks for the advice!

Re outdoors/treadmill running, due to work and family commitments, Sunday, Tuesday, Friday and Saturday are the only days where I can run outdoors at the moment.
Once the mornings get brighter I'll be back to getting up at 5.30/6 to get the runs in.

Before anyone tells me there's no reason I shouldn't be out running the dark mornings now... I'll give ye two.... Breaking a leg in black ice and spraining an ankle in a 2 foot wide pothole!!!

Thanks again for he advice!

http://trailrunningsoul.com/trs/2009/07/29/revised-petzl-tikka-and-zipka-headlamps/ is what you need so.