Welcome to day 4 of the September Writing Challenge. Today’s topic is a typical week’s training schedule.
I am going to be running the Niagara Falls Half Marathon on October 21, so currently all of my training revolves around preparing for that run. My friend Kathy created a training schedule for me that will hopefully help me meet my goal of 2:30 for the half.
My training schedule has me running 4 days a week:
Sunday: Long run day. So far, I am up to 16k for my long run. Next week I’ve got 18k on the schedule! Yikes!
Monday: Rest day! One of my favourite days! Gives my legs a bit of a rest before I get back to it Tuesday.
Tuesday: This is my steady run day. When I first started my training, I couldn’t run 4k steady. Kathy told me this meant that I was trying to go too fast. I adjusted my pace and it made a huge difference. I am now up to a 6k steady run and will eventually up that distance to 8k. When I get there, that will likely be the furthest I will have ever run without stopping.
Wednesday: Early in my schedule this was another steady run day. Now it is my hill training day. This week I’ve got 6 hills to run. The hill that I run is almost 500m long, and it is tough. Last week was my first week of hill training with 5 hills. It was a challenge, but I did it and was pretty happy with my times. I’m almost looking forward to this week’s hill day. Craziness!
Thursday: Thursdays are my tempo run day. I have not done tempo runs in probably 5 years, and never went further than 3k, so when I first started them on this schedule, they were killer. I actually couldn’t run it without stopping. Once again, Kathy adjusted my pace, and I am now up to almost 6k for my tempo run. It is still a very hard run for me, but I am slowly getting better. This week I am hoping to get to that 6k mark. By the end of my program, I’m hoping to be able to run a full 8k at tempo pace.
Friday: Fridays are a rest day on my schedule. I love them! They come at a perfect time since I’m pretty wiped after running three days in a row.
Saturday: Saturday is another rest day on my schedule and is my favourite training day! I don’t have to run, plus since its a weekend day, I get to sleep in!
In addition to my half marathon schedule, while its not exactly training, I play 9 holes of golf every Tuesday evening, where I walk the course and push my clubs. This adds a walk of about 3.5-4km depending on how straight my shots are…which often aren’t that straight at all! I will be golfing until the end of September when my league comes to an end.
Starting next Thursday I will be adding a hockey game to my schedule. My winter hockey season starts and will give me one hour of ice time a week. I can’t wait to get back on the ice. Normally I play summer hockey, but this summer we didn’t have enough girls who could commit, some didn’t submit a team. Hopefully all of my running will have kept my legs in good shape for the hockey season.
That’s the plan. Reality is I often miss one of the mid-week runs, and sometimes even 2 depending on what is going on at work or home. Fitting it all in is a challenge. Today, for example, I set my alarm for 6:30 and was prepared to get up and go, but there was thunder and lightening, so I thought I better not go out in that. Now, I need to try to squeeze in 6k after work. If it is still raining, I will not be golfing and could run on my treadmill, but I really want to avoid the treadmill this training program if I can. I so prefer running outside, but tonight I may not have a choice. 😦
Well, there you have it! Seeing it all written down it doesn’t surprise me that I’m pretty tired these days!
What does your training schedule look like?