My training plan

The choice of the training plan is a obviously a massive decision in how your training goes.

The problem is that that you have to make this decision right at the start of the process when you know least about training and how your own body will react and work with the demands of the training.

There are also so many training plans out there that it is easy to become overwhelmed by the amount of options. In the end, I chose one online from BUPA and all I can say is that it worked for me.

Of course any plan will look daunting at the start but the joy is when you can start seeing the benefits so quickly.

pre_planBecause my fitness levels were so poor, I also had two months of training to get into a position where I thought I could embark on this training plan. So the first eight weeks “pre-training” plan is also here (click on the image and it should become legible). Even though I injured my knee and wasn’t able to do all the pre-training, it still did its job of getting me fitter to start the proper training.

These plans were on our kitchen wall and therefore part of our life throughout the six months of training. Having them was a constant reminder of what i was trying to do and a great incentive.It was incredible seeing the weeks (and then months) “ticked off” as I went through each week and when we were finally able to tick the day on the 22nd April that was amazing.

(In the photo gallery you can see my actual progress through this plan – the highs and the lows)

MON

DAY 1

TUES

DAY 2

WEDS

DAY 3

THURS

DAY 4

FRI

DAY 5

SAT

DAY 6

SUN

DAY 7

WEEK

1

 w/c 2 Jan

20mins jog / easy run Rest day Rest day 20mins jog / easy run Rest day Long run: 40mins Rest day

WEEK

2

 

25mins easy run / recovery run 20mins easy run Rest day 20mins easy run Rest day Long run: 50mins Rest day

WEEK

3

 

30mins easy run / recovery run 25mins easy run Rest day 30mins easy run Rest day Long run: 60mins Rest day

WEEK

4

w/c 23 Jan

40mins easy run / recovery run 30mins easy run Rest day 50mins speed running or cross training Rest day Long run: 70mins Rest day

WEEK

5

40mins easy run / recovery run 40mins steady run Rest day 40mins speed running session Rest day Rest day Long run: 80mins

WEEK

6

 

Rest day 30mins easy run / recovery run 30mins tempo running session Rest day 40mins speed running or cross training session Rest day Long run: 90mins

WEEK

7

Rest day 40mins easy run / recovery run 60mins steady run Rest day 50mins speed running session Rest day Long run: 10 miles

WEEK

8

w/c 20 Feb

Rest day 40mins easy run / recovery run 50mins tempo running session Rest day 50mins speed running or cross training session Rest day Long run: 11 miles

WEEK

9

Rest day 40mins easy run / recovery run 35mins steady run Rest day 30mins speed running session Rest day 10km raceCrystal Palace

WEEK

10

 

Rest day 40mins easy run / recovery run 50mins tempo running session Rest day 50mins speed running or cross training session Rest day Long run: 15 miles

WEEK

11

 

Rest day 40mins easy run / recovery run 50mins steady run Rest day 60mins speed running session Rest day Long run: 14 miles

WEEK

12

w/c 19 Mar

Rest day 40mins easy run / recovery run 40mins tempo running session Rest day 20mins speed running or cross training session Rest day Long run: 13 miles or half marathon race

WEEK

13

 

Rest day 40mins easy run / recovery run 50mins steady run Rest day 40mins speed running session Rest day Long run: 20 to 22 miles

WEEK

14

 

Rest day 40mins easy run / recovery run 50mins tempo running session Rest day 50mins speed running or cross training session Rest day Long run: 15 miles

WEEK

15

 

Rest day 40mins easy run / recovery run 40mins steady run Rest day 40mins speed running session Rest day Long run: 8 miles

WEEK

16

w/c 16 Apr

Rest day 30mins easy run / recovery run 30mins easy run Rest day 20mins jog Rest day LONDON MARATHON!!!
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s