Would you guys like a training thread, with maybe some pointers from experienced runners like Bo and Chris on workouts and stuff specifically geared towards the legs we might be running (hilly vs real short runs).
Here is one training guide for a relay I intend to loosely follow, granted this is for a hilly race(Wasatch back relay, which is more similar to Blue Ridge than the Palmetto)
Date Mon Tues Wed Thurs Fri Sat Sun Week
14-Dec 3M 4M 3M 4M 3M 5M Rest 22
21-Dec 3M 4M 3M 4M 3M 6M Rest 23
28-Dec 4M 5M 4M 5M 4M 6M Rest 28
4-Jan 4M 5M 4M 5M 4M 7M Rest 29
11-Jan 5M 6M 5M 5M 5M 8M Rest 34
18-Jan 5M 6M 5M 6M 5M 10M Rest 37
25-Jan 5M 7M 5M 6M 5M 8M Rest 36
1-Feb 5M 7M 5M 7M 5M 12M Rest 41
8-Feb 5M 8M 5M 7M 5M 10M Rest 40
15-Feb 5M 8M 5M 8M 5M 13M Rest 44
22-Feb 5M 6M-H 5M 8M 5M 12M Rest 41
1-Mar 5M 7M-H 5M 3M/3M 5M 14M Rest 42
8-Mar 5M 8M-H 5M 9M 5M 5M/5M/3M Rest 45
15-Mar 5M 8M-H 5M 4M/4M 5M 16M Rest 47
22-Mar 5M 8M-H 5M 9M 5M 6M/4M/4M Rest 46
29-Mar 5M 8M-H 5M 5M/5M 5M 18M Rest 51
5-Apr 5M 8M-H 5M 9M 5M 5M/5M/5M Rest 47
12-Apr 5M 8M-H 5M 3M/3M 5M 14M Rest 43
19-Apr 5M 6M-H 4M 8M 4M 7M Rest 34
26-Apr 5M 4M 3M 2M Race Race Sleep 30
the -H is for Hills, I might do these on a treadmill. The days with multiple runs (with a / )are doubles/triples that you may opt to do as 1 long run, but I think it's a good idea to do atleast a couple of these doubles to get our legs used to running 2-3 times in a day. Any suggestions?
P.S I just can't get the formatting right, let me know if you want this as an excel sheet.
3 comments:
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ChrisM said...
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I followed a similar plan created by Runner's World for the Richmond Marathon. Detailed day-to-day plans like these really work, and I would recommend them.
However, for this relay, I'm going to use general strategy that focuses on increasing my weekly base miles. Peak weeks will be between 50-60 miles as I get close to the event date. While I'm doing that, I plan to sprinkle in 5k and 10k races in the coming months. Those will act as my speed and hill workouts. They will actually be high-quality training runs fueled by the competition of other runners and spectators.
To make this happen as planned, I will use a traditional calendar and write in the goal miles for each week and the dates of the races I register for.
I'll let you know how it goes. -
January 5, 2010 at 7:48 AM
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Bo Jordan said...
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Two things come to mind when I read this workout:
First, running 6 days a week is not for everyone. It's perfect for some, and it's too frequent for others. Granted, with short runs there is a far smaller chance for injury, but cross training can really help folks who are injury-prone.
Second, I found multiple smaller runs each day to be a *lot* more beneficial for me while training for the BRR than single long runs. I generally get hurt when I go over 50 miles per week when I'm doing single daily runs, but I can easily run over 60 miles per week with much more comfort by running twice a day. Plus, it helps you get ready for the on/off/on nature of relay runs, and sometimes fitting in two 45 minute runs is actually easier than blocking out a solid 2 hours in your daily schedule. -
January 5, 2010 at 11:48 AM
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Shashi said...
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Bo I completely agree that 2 45 minute runs are easies to chedule than even a 1:15 run.
That is a canned plan from the Wasatch Back relay site, I just changed the dates to fit us, and I'll tweak it, like I dont like to take the day after the long run off completely, maybe an easy 3 miler to help loosen the legs. Also not too sure about 3 runs in 1 day, too much laundry to do.
I do better when I don't take sheduled days off as my life and work schedule invariably brings some forced rest days. That is a plan I intend to follow for the mileage goals for the week. -
January 5, 2010 at 2:28 PM
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