I have big plans for 2015! I want to build my speed and get stronger. I am looking to sign up for another half/full marathon, in hopes of qualifying for New York or even Boston. I honestly feel that the sky is the limit and if I train hard enough I can do anything I set my mind to.
My training schedule consists of 3 runs and 2 strength training days. My schedule doesn’t always go as planned, but this is a rough outline of what I strive for each week. Creating this plan for myself has made me more accountable and motivated.
I may not be the fastest runner (yet), but I will tell you that I have so much passion and heart for this sport. I am confident that I will kick ass this year!!!
- Strength training
- 45 minute workout
- Warm up: bike, dynamic stretching
- Cool down: static stretching, rumble roller
2 sets x 20 reps
Burpee to shoulder press
Single leg deadlift with arm curl
Full sit up with medicine ball
Abs – 1 minute each
(after the 2 rounds from above)
- Easy run
- I take my Tuesday runs nice and easy. These runs are anywhere from 3-6 miles.
- Strength training – Leg and core focus
2 rounds x 10 reps
9 way squats (9 different variations of squats ex. toes in, toes out)
Step up with knee drive
Single leg deadlift
6 way lunges (ex. lunge with press, lunge with rotation)
Hammer curl to shoulder press
5 flies with 1 front raise (resistance band)
Abs – 1 minute each
Full sit up with 3 punches
Leg raises with press at the top
Left side plank dips
Right side plank dips
Right side unicycle crunches
Left side unicycle crunches
Leg raises with circles
- Speed work
- This type of training is major! Without speed work I wouldn’t be able to push my limits and truly build speed.
Dynamic warm up
1 mile warm up
8 rounds (400m fast, 400m easy)
1 mile cool down
- By the end of the week I am exhausted and sore. I need a day to rest and recover from all the stress I have put on my body. I usually like to have my treat meal today, go to the movies, or a date night!
- Adventure – hiking, beach day, or just relaxing
- This is my fun day, nothing too serious or strenuous. It is important I stay on top of my nutrition and hydration to prepare my body for my long run on Sunday.
- Long run
- These type of runs are preparing me for my half/full marathon distance. How fast I go isn’t important, just that I get those miles in.