Like many of you, I’m putting together my schedule for 2012. My foot rehab has (so far) been successful, I am almost ready to start committing to races. I have already promised my sister-in-law that I’d run a half marathon with her this year so that’s in the works already and I know she is going to do great! I also want to smash my 70.3 time this summer/early fall. At this point, I have many races to consider.
I’m going to be starting an 8-10 week pre-build schedule in the next couple of weeks, most realistically after the new year. My fitness level right now is decent but I know I need to kick it up a notch before I start a half iron training plan. I haven’t been on any sort of formal training plan in months, it’s been go with the flow. Here are the facts and the future of my plan:
FACT: I’m comfortable running 3 miles at about a 10:30 pace, which isn’t fast by any means but is pretty solid for me.
FUTURE: In the next 8-10 weeks, I’d like to build that 3 miles up to about 8ish. To do this I plan to continue lunch running during the week with my co-workers and push these runs from 3 miles to 4 miles and time permitting up to 5 if possible.
FACT: I’ve been consistently doing 2-4 spins/trainer rides per week.
FUTURE: Given that the bike is my weakest sport, I’d like to consistently average 3 spins/trainer rides per week and build my “long ride” to 3 hours.
FACT: My swimming has been very inconsistent, sometimes non-existent. I’m comfortable with swimming and after spending so many months not being able to run or ride I’ve been more excited about those activities.
FUTURE: 2 swims per week. Eventually I’ll need to bump this up a notch but like I said, I’m comfortable with swimming and I’d rather use this time to focus on riding and running.
FACT: I have been loving YOGA.
FUTURE: Continue attending yoga, at least once a week.
FACT: Strength training is happening but sporadically.
FUTURE: In the next 8-10 weeks, 2 strength sessions per week. At a minimum this means 20 minutes of push-ups, abs, squats, lunges, other stuff you can do at home.
Alright, there it is! I’m going to put this into a more serious “schedule” and post on my training & racing tab but for now these are my general principles.
8 comments:
Sounds like you have a nice plan set that will allow you to stay healthy and keep your foot happy!
This sounds exactly like my situation. From planning a half marathon, then 70.3, to your current mileage and pace! Happy planning!!
Great plan! Good luck :)
Love the plan... I have a feeling you'll be exactly where you want to be! :)
looking good. no better way to get stronger than working your weakness and keeping yourself accountable.
That's a solid base plan! 6-10 workouts per week means you'll have to double up some days, and that's even better for tri training. Looks great, but now you actually have to do it!
Good idea to build a solid base. I am working on my schedule now and throwing around making January my "base building month" - i.e. be WAY more consistent than I have been with workouts.
Hope you have an excellent 2012 season and I am sure you will training smart like you are!
Post a Comment